Even if you don't suffer from chronic neck pain, it is a good idea to get in the habit of extending your neck regularly. In this way, you can strengthen the muscles and restore their function, if necessary. If you suffer persistent neck pain, consult a qualified doctor or physiotherapist before you begin a new exercise regimen. Neck exercises done incorrectly can damage your spine.
Shoulder Rolls
Stand up straight, with your feet hip-width apart and your hands by your side. Gently roll your shoulders up, forward and down, until they come full circle, but try not to move your arms as well. Repeat 20 times, and then roll your shoulders back the other way, making a conscious effort to bring them up and back as far as possible. Repeat 20 times, and feel your chest opening up.
Arm Hugs
Remain standing, and give yourself a hug across the chest, so your hands lie flat across the sides of your upper back. Let your hands bounce from your back and extend outward and to the side. Once they reach as far back as they can, allow the force to bounce them back to your upper back. Repeat five times, being careful not to overstretch, because this may lead to torn muscles. Keep your fingers outstretched throughout.
Upward Lift
Remain standing, and press down on your heels. Start with your hands down by your sides, palms facing backward, then lift your arms out and up, as high as you can while keeping your torso still and straight. Extend your fingers out, and let the force of gravity pull your arms back down to your sides. The force of the movement will make your arms extend up again. Repeat five times, ensuring you keep pressing down on your heels, to prevent you from damaging your lower back.
Flexion and Extension
To stretch the back of your cervical spine, sit in a comfortable position and slowly bring your head forward until your chin hits your chest. Repeat five times, and then roll your head back as far as you comfortably can, until you can see the ceiling. Again, repeat five times. Dizziness experienced during a neck extension can be a sign that your blood vessels are being compressed. Stop immediately if you experience dizziness, and move on to the next step. If you are unsure, consult a medical professional.
Side Flexions
Remain seated, and slowly tilt your head down to the left, as far as it will go, without lifting your shoulder or moving your chest. Very slowly, lift your head and tilt to the right in the same way. It is important to move slowly in this exercise, as jolting movements can be dangerous. If you can only tilt your head a few millimeters, that is fine. Repeat five times.
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