Neck pain can occur from injuries such as whiplash, poor posture, inadequate neck support while sleeping, too much time spent hunched over in front of the computer and numerous other causes. However, you can perform specific neck exercises and stretches to help alleviate your pain. These exercises are most effective when practiced on a regular basis. Consult your doctor before trying any exercises, especially if you are recovering from an injury.
Yoga Neck Exercise
This exercise can help to stretch your neck, reduce stiffness and ease tension, according to ABC-of-Yoga.com. To perform this simple exercise, sit or stand with your shoulders relaxed. Look forward and slowly bend your chin to your chest. Hold for a second, then return to center. Now drop your right ear to your right shoulder, holding this position for 30 seconds. Return your head to center. Now drop your head back, looking up at the ceiling. Hold for a few seconds, then return to center. Drop your left ear to your left shoulder and hold the stretch for 30 seconds, then return to center.
Neck Twist
The neck twist alleviates pain by stretching tight tendons and muscles and stimulating your cervical vertebrae. Stand with your feet hip width apart, keeping your neck in line with your spine and your eyes looking forward. Inhale, and as you exhale, turn your head to look over your left shoulder. Turn as far as you can, and hold for a few seconds. Slowly return your head to center. Inhale again, and exhale as you turn your head to look over your right shoulder. Hold for a few seconds, then return your head to center. Perform 10 to 12 repetitions.
Chin Nod
The chin nod exercise lengthens and reduces tension in the back of your neck. Perform this exercise while lying down with a soft pillow under your head for support. Slowly pull your chin down to your chest as though you are in the first part of a nodding movement. Hold for a few seconds, then repeat. Perform five repetitions.
Bend and Extend
This exercise stretches the front and back of your neck. Stand or sit with your spine straight and your neck in line with your spine. Inhale and drop your neck back. Look up at the ceiling. Open your jaw as wide as possible, then close your mouth. Exhale and return your head to center. Now drop your head forward as you inhale, trying to touch your chin to your breastbone. Hold for a few seconds. Return to center.
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