The neck is a common site for tension and pain. Spine Universe explains that to increase coordination and decrease neck pain, you should reduce stress, sit and stand properly, maintain a healthy weight and preform exercises. With neck exercises, aim for five to 10 repetitions up to three times a day. Hold neck stretches for 20 to 30 seconds and repeat them two to three times. Stretching can be done every day, but be sure to take a day off between exercises to allow the neck muscles to heal.
Head Tilt
With a basic head tilt, you move your neck and head forward to backward, then side to side. The University of Maryland explains to begin by tilting your head slowly back, far enough so you can look up. Then hold that position for a moment, and return slowly to the front position. Next, keep your head straight as you slowly tilt it to the side. Be careful not to twist so far that you touch your ear with your shoulder. Hold the posture for a moment and return your head to center position, counting as one repetition.
Forward and Backward Resistance
This exercise lets you apply a small amount of pressure to the neck muscles, helping to bring coordination and strength. Start by holding both of your hands against your forehead. Then press against your hands and try to move your head forward, but resist the movement with your hands. Hold this forward movement for five seconds, then release. After your forward movement, the University of Maryland says to now place both of your hands behind your head. Then try to move your head backward without tipping your chin, but resist the movement with your hands. Hold this backward movement for five seconds, and with your release, count it as one repetition.
Scaleni Stretch
According to the Nicholas Institute of Sports Medicine and Athletic Trauma, sit straight up in a chair with your shoulders relaxed. Keeping your gaze straight ahead and at eye level, point your chin down slightly. Next, slowly start to bend your head to the right side and hold the stretch for a recommended amount of time. Rest for a few seconds and repeat the right side exercise two more times. Afterward, repeat the entire series on the left side.
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