The muscles in the neck are relatively small, but they bear a lot of the burden of poor posture, incorrect sleeping position and stress. Performing a few flexibility exercises for the neck on a daily basis will help keep the neck muscles long and supple, and may prevent or correct any imbalances that could lead to more serious problems.
Neck Rolls
Neck rolls are an easy way to release tension in the neck and a good way to begin your flexibility exercise program, as they gently warm up the neck muscles to be stretched. Sit or stand in a comfortable position. Let your head fall forward, bringing your chin close to your chest. Moving in a counterclockwise direction, slowly roll your head around towards your right shoulder. Continue the rotation letting your head drop back so your chin points up into the air, then bring your head around so your left ear is close to your left shoulder. Complete a full revolution by bringing your chin back down to your chest. Perform a few rotations in one direction and then switch directions.
Lateral Stretch
A lateral stretch will release tension and stiffness from the sides of your neck, which often share tension with the shoulders. Sit or stand in a comfortable position. Bring your left hand up over your head and cup your right ear gently with your fingers pointing down towards the ground. Allow your head to fall over to the left side and apply subtle tension with your left hand to take the stretch a little further. Hold for 15 seconds and then switch sides.
Neck Flexion and Extension
Neck flexion and extension exercises stretch the front and back of the neck. Sit or stand in a comfortable position. Let your head fall forward, bringing your chin toward your chest in flexion. Gently engage the muscles in the front of your neck to bring your chin closer to your chest, eliciting a deeper stretch in the back of your neck. You can also take one of your hands to the back of your head and very gently apply forward pressure to deepen the stretch. Hold this stretch for 15 seconds, then bring your head back to a neutral position. Now let your head fall backwards so that your chin points up into the air. Use the muscles on the back of your neck to deepen the stretch, bringing the back of your head closer to your upper back. Hold here for 15 seconds and release.
Neck Twists
Neck twists are a good complement to the lateral flexibility exercise. Sit or stand up straight with your shoulders directly over your hips. Slowly turn your head to one side as far as it will go. Hold here for 15 seconds and then return to center. Turn your head in the other direction and hold for 15 seconds. Release the stretch.
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