Performing simple neck exercises through a pain-free range of motion will develop strength, stability, flexibility and improve posture. Neck exercises do not require equipment, and you do them in a short amount of time at home, at work or while traveling. If a specific exercise increases or elicits pain, dizziness or headache, skip that exercise and proceed to another. Begin at a level appropriate for you and increase in gradual increments.
Neck Stretches
Neck stretching will increase muscle flexibility and joint range of motion. Stand or sit-up straight, holding your head level and looking straight ahead. With your left hand, reach up and gently grab the back of your head. Point your left elbow straight forward, exhale and slowly pull your head downward toward your chest. Hold a comfortable stretch for 10 to 20 seconds. Repeat the identical stretch with your right hand.
Next, reach over your head with your left hand and gently grab above your right ear. Point your left elbow directly out to the side. Exhale and pull your head to the left. Hold a comfortable stretch for 10 to 20 seconds and then repeat to the opposite side. Reach over your head with your left arm and gently contact behind your right ear. Point your elbow halfway between straight forward and straight out to the side. Exhale and slowly pull your head in the direction of your left elbow. Hold a comfortable stretch for 10 to 20 seconds then repeat with your right arm.
Rolls
Neck and shoulder rolls loosen the muscles, provide a respite from static positions and increase motion. Stand or sit up straight with your arms hanging by your sides. Pinch the lower inside corners of your shoulder blades together. Flex your chin toward your chest and then slowly roll your neck to the left for a complete rotation. Move in a slow controlled fashion and feel a comfortable stretch at all angles. Relax and take a breath. Then perform the identical exercise to the right. Execute two or three rotations in each direction.
Stand up straight with your arms hanging by your sides to perform shoulder rolls. Shrug your shoulders toward your ears as high as you can, then slowly rotate your shoulders backward so your blades are pinched together, now continue rotating until your shoulders are hanging straight down. From this position roll your shoulders forward and feel a stretch in your midback. Do two or three cycles in the backward direction, followed by two or three in the forward direction. Finish by standing tall and taking one or two deep breaths.
Isometrics
Isometric muscle contractions involve no movement and work great to develop strength when motion is limited. Place your left hand on the back of your head, inhale and push your head straight backward. Don't tilt your head backward but push your chin backward. Provide enough resistance with your hand so there is no head movement. Hold this contraction for six seconds then exhale and relax. Repeat the same exercise with your right hand. The University of Maryland's Division of Administrative Affairs recommends performing this exercise with both hands behind the head. This exercise will help correct posture by preventing forward head carriage.
Member Comments