Your neck -- or cervical spine --- is composed of vertebrae that run from the top of your torso to your skull, according to the American Academy of Orthopaedic Surgeons. The neck requires a great deal of flexibility and range of motion in order to support your head's weight. Your neck is also particularly vulnerable to pain. One type of neck pain is caused by arthritis. Neck arthritis can leave the neck joints stiff and in pain. Neck arthritis can also destroy the vertebrae. Neck exercises can help you to maintain mobility and range of motion. Always consult your doctor before beginning exercise with arthritis.
Half Circles
Performing neck exercises can help to maintain or restore flexibility in your neck. Complete half circles while seated or standing. Keep your back straight and your chin up. Drop your chin so that it is touching your chest. Roll your neck slowly to your right side so that your right ear reaches your right shoulders, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Return to the center position and complete the same motion going toward your left side. Never stretch to the point of pain. If you cannot reach your ear to your shoulder, go as far as you comfortably can. Complete one set of 10 repetitions for each side.
Shoulder Circles
Completing shoulder circles will help to strengthen the muscles that support the bottom of your neck. Complete shoulder circles seated or standing. Keep your back straight and your chin up so that your head is facing forward. Lift your shoulders up toward your ears and then slowly roll them forward, advises NISMAT. Only roll your shoulders as far as you can comfortably go. Return to the starting position. Complete one set of 10 repetitions of this exercise, then move on to rolling your shoulders backwards. Complete one set of 10 repetitions of this exercise.
Dorsal Glide
A dorsal glide stretch helps to maintain flexibility in the back of your neck, according to the National Pain Foundation. You can stand or sit to complete this exercise. Your back should be straight and you should be looking straight forward -- if you need to, focus on an object across the room. Lower your chin so that it is touching your chest. Slowly glide your head backwards, stretching your head back as far as you comfortably can. Hold this position for five seconds. Relax and return to the starting position. Repeat one set of 10 repetitions.
Shoulder Dorsal Glide.
This exercise incorporates your shoulders and lower neck into the dorsal glide. Stand or sit down with your chin up and your head straight. Lower your chin so that it touches your chest. Slowly glide your head backwards as far as you comfortably can. While completing the dorsal glide, place both of your arms in the air, according to the National Pain Foundation. Your elbows should be bent at a 90-degree angle. Place your hands near your ears. As you begin to return to the starting position, bring your elbows in toward your side. You will feel a stretch in your shoulders. Hold this position for a few seconds. Relax and repeat one set of 10 repetitions of this exercise.
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