Several conditions, from congenital disorders to poor posture, may cause the head to move out of its natural position. With torticollis, or wry neck, the muscles on one side of the head spasm, causing the head to twist to one side. With kyphosis, the muscles on the front of the neck pull the head forward. In many cases, these conditions may be corrected with surgery, but exercises can also help straighten the neck and return the head to its natural position.
Hand-Assisted Neck Exercises
As the name suggests, hand-assisted exercises use the hands to gently coax the head back to its natural position. Hand-assisted exercises include neck flexion, where you gently pull your head forward and down, and neck extension, where you push your head backwards. Hand-assisted exercises gently stretch the muscles and are effective when you are otherwise unable to move your head into position. Hand-assisted exercises should be done slowly, and carefully, to avoid injury. If you experience pain or discomfort, stop immediately.
Unassisted Neck Exercises
Unassisted exercises rely on gravity or the movement of the head to stretch and release the muscles in the neck. Many of the hand-assisted exercises, such as rotation and lateral flexion, can be done unassisted. Unassisted exercises may be static stretches, such as holding the head to one side, or they may move the head through a range of motion, such as tilting the head to alternate sides. As with the hand-assisted exercises, move slowly and carefully to avoid injury and stop if you experience pain or discomfort.
Upper Torso and Core Exercises
A neck that is out of alignment due to poor posture would also benefit from exercises that strengthen and stretch the muscles in the chest, back and abdomen. Shoulders that are rounded forward can pull the neck out of alignment. Pilates back extensions, such as the Superman, pull the shoulders back and down and help straighten the neck back to its neutral position. Spinal twists can strengthen and mobilize the lower back, which supports the upper torso and helps keep the shoulders and neck in alignment. Chest and abdominal stretches help release the muscles that pull the shoulders and trunk forward.
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