Your neck is in constant motion as you go about the different activities of your day and according to MayoClinic.com, overusing your neck can strain your neck muscles. You can make your neck muscles stronger and more flexible by performing simple exercises at home. This will help prevent neck strain and injury. If you are experiencing chronic neck pain, see your primary doctor, as some neck pain is related to medical conditions such as fibromyalgia, arthritis, osteoporosis and spinal stenosis, which is a narrowing of your spinal canal, according to the U.S. National Library of Medicine.
Step 1
Stand with your spine straight and begin with your head centered. If you are in pain, try lying flat on your back.
Step 2
Turn your head slowly to the right as far as possible over your right shoulder. You will feel a deep stretch on the right side of your neck. Once you have reached your maximum stretch, hold this position for three to five deep breaths.
Step 3
Exhale and bring your head back to the center. Take one full breath and on an inhale repeat each step on the opposite side. Do a total of five head rotations for each side to fully stretch the sides of your neck.
Step 4
Tilt your head to the front of your body, tucking your chin to your chest as you keep your back straight. You will feel a stretch on the back muscles of your neck.
Step 5
Bring your head back to center and let it drop towards your back, stretching the front side or your neck. Repeat this sequence four more times and return your head to the center.
Step 6
Tilt your head to the right, aiming to touch your right shoulder with your ear, without raising your shoulder. Then tilt it to the other side. Repeat five times for each side.
Step 7
Drop your head toward your chest and very slowly begin to rotate your neck to the right until you reach your starting position. You will need to skip this part of the stretch if you are lying flat on your back.
Step 8
Repeat in the opposite direction, feeling how this rotation stretches all the muscles in your neck. All these stretching exercises will also strengthen your neck, as long as you do them on a regular basis.
Tips and Warnings
- Additional ways to support your neck are by strengthening your back muscles and remembering to keep your shoulders down and relaxed so you don't have generate tension in your neck.
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