The neck can be one of the most temperamental parts of the body when it comes health. Neck pain often results from poor posture, but also can be associated with muscle strains, nerve damage, joint strains, injuries and more serious ailments including meningitis, arthritis and cancer. Simple exercises can help combat the wear and tear of ordinary life that people put on their necks.
Flexion
Structures located at the back of the cervical spine tend to be kept in a tight position from day to day activities, like sitting for long stretches at a desk. If these body parts are not properly maintained, they can shorten in length and make it harder for the neck to move freely over time. The flexion exercise can stretch these muscles. While sitting or standing and looking straight ahead, move the head forward so the chin hits the chest and the face is looking at the floor. Perform this exercise slowly five times.
Extension
Neck extension must be done slowly and carefully because it exercises lots of joints in the back of the neck. Slowly move the head back until the face is looking directly at the ceiling. Hold this position for a few seconds and slowly return to the original position.
Retraction
This exercise is sometimes referred to as the chicken tuck, because the movement resembles a chicken moving its head back and forth. This exercise is particularly good because it eases a common posture problem where people stick their heads out while sitting down. When this occurs, the lower neck bends and the upper neck arches, a combination that can lead to muscle pain and stiffness. To counteract the effects, sit up and slowly move the neck back as far as possible without moving the face or head at all. Repeat this motion five times.
Upper Neck Nodding
This exercise can achieve significant benefits for the upper cervical joints, but it is not as easy to perform. To achieve proper results, the person must lay flat on the ground or with the head on a pillow. The exercise involves keeping the back of the head flat on the ground and rotating the neck forward. This movement, performed slowly five time, flexes the joints and can ease pain in the upper neck as well as prevent headaches caused from joint pain.
Resistance
Resistance exercises can be used to stretch neck muscles and increase neck strength. The resistance exercise includes three variations: forward, backward and sideways. For the forward resistance, put both hands on the forehead and move the head down towards the chest while resisting the movement with the hands. Hold the pose for five seconds, relax and repeat the motion five to 10 times. Perform the backward resistance in the same way, except the goal is to move the neck back without tipping the chin. The sideways resistance involves trying to touch the ear to the shoulder while one hand provides resistance.
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