From poor posture to sleeping the wrong way, a number of factors can cause neck pain. This common condition can be unpleasant, but is not necessarily cause for concern. Performing regular exercises to strengthen the muscles around the neck can provide extra stability. Because tight neck muscles can increase pain in the neck, strengthening exercises that also stretch the neck can help to reduce pain.
Chin Tucks
Chin tucks target the muscles on the sides of the neck. Stand with your feet shoulder width apart and your shoulders slightly back. Concentrate on a spot on the wall in front of you as you tuck the chin backward, feeling a stretch in the neck -- you should not, however, experience pain with the stretch. Hold this position for three seconds, then release the stretch. Repeat the exercise 10 times.
Static Flexion
This is an isotonic exercise, meaning you are strengthening the muscles without moving the neck. Sit or stand with your back straight and your shoulders pulled slightly back. Place one hand on your forehead and push your head forward, resisting against your hand with your head. Neither your head nor your hand should move on this exercise. Instead, you build muscle because the neck muscles are contracted as you push on the hand. Keep your head looking forward and straight. Hold this position for three seconds, then release. Repeat three times. You can repeat the same motion with putting your hand against the right side of your head, then the left to strengthen the neck from all angles.
Side-to-Side Head Rotation
This exercise helps to relieve tension in the neck without straining it. Lie on your back with your feet flat on the floor. Relax the neck and shoulders, then twist your head toward the right as far as you comfortably can without strain. Place your right hand to your left lower jaw to pull the head more toward the right, reaching your chin toward your right shoulder. Hold this position for 20 seconds, then release. Repeat the exercise to look toward your left side. Repeat the exercise stretching each side three to five times.
Shoulder Blade Squeeze
This exercise strengthens the upper back and the neck muscles. Start by standing or sitting with your back straight. Tuck your chin in slightly and pull the shoulders back, picturing your shoulder blades touching together as you do. Continue to squeeze the shoulder blades together and hold for five to 10 seconds. Release the shoulder tension and then repeat 10 times.
