Neck Spasm Exercises

Your neck is composed of seven vertebrae, known as cervical vertebrae. The upper vertebrae support your head and spinal cord and feature ligaments and muscles that allow for movement. Neck spasms occur when your neck muscles start to contract without your control. Constant spasms cause tightness in your muscles that can be uncomfortable and, in some instances, very painful. A number of factors can cause neck spasms, including injury, overuse, bad posture, stress and bad sleep positioning. To relieve neck spasms, you can perform regular exercises to stretch your muscles.

Ear to Shoulder

The ear to shoulder exercise stretches the muscles on either side of your neck. Begin by tilting your head to the right as far as you can. Grasp your head with your right hand to deepen the stretch. Do not pull so far as to cause strain or extreme pain. Hold for 10 seconds, then release the stretch. Repeat three times on this side, then repeat on the left side. Try to stretch a little further with each ensuing stretch.

Neck Flexion

Neck flexion exercises involve small movements to stretch the back of the neck. Lean your head forward as if you are nodding it and turn your head slightly to the right. Lift your arms behind your head, clasping your hands together behind your head. The added pull from your hands helps to deepen the stretch. Try to pull your chin toward your chest. Take a few deep breaths as you relax your neck muscles. Hold this stretch for a count of 10. Release the stretch and repeat it three times on the right side, then perform the exercise on your left side.

Chin Tuck

Touch your fingertips to your chin and use them to gently guide your chin backward. This motion should create a double-chin effect. Focus your eyes on a point in front of you as you move your head back. Hold the tucked chin position for five seconds, then move your chin back to a normal position. You may wish to perform this exercise in the mirror to ensure you are practicing proper form.

Head Push

Place your hands over your forehead, but keep your neck straight and your head looking forward -- do not lean your head forward. Push your hands against your head to create force. Tighten your neck muscles to resist the force of your hands. Your neck or hands will not move, but your neck muscles will be activated. Resist your hands for five seconds, then release the stretch. Repeat five times.