How to Do Neck Exercises

The muscles surrounding your neck move your head through extension, flexion, lateral flexion and rotation ranges of motion, or any combination of these movements Performing stretching and strengthening exercises that target these muscles is recommended as part of a well-rounded exercise program for general health and may help prevent or treat neck pain and rehabilitate neck injuries. Consult with your physician before starting an exercise program, however, especially if you're feeling any discomfort in your neck.

Step 1

Sit or stand with your torso erect, looking straight ahead, to perform a neck extension stretch. Extend your neck until you're looking upward to stretch the muscles within the front of your neck. Place your hands on your forehead and press downward gently to deepen the stretch if desired.

Step 2

Look forward from a sitting or standing position to perform a neck flexion stretch. Tuck your chin toward your chest until you feel light tension through the back of your neck. Press on the back of your head if you want to deepen the stretch.

Step 3

Sit or stand upright with your head in a neutral position to perform a neck lateral flexion stretch. Move your left ear toward your shoulder to stretch the right side of your neck. Press on the right side of your head with your right hand to increase the tension. Repeat the exercise in the opposite direction to stretch the left side of your neck.

Step 4

Stand tall and look straight ahead, aligning the back of your head with your spine to perform a neck rotation stretch. Rotate your head to the left, moving your chin toward your shoulder as far as possible. Press against your right cheek to deepen the stretch if desired. Turn your head to the right to stretch the opposite side of your neck.

Step 5

Sit or stand with your torso erect, looking forward, to perform an isometric neck extension. Place your hands on the back of your head. Press your head into your hands, trying to extend your neck, but resist with your hands so no movement actually occurs. For isometric neck flexion, place your hands on your forehead. Attempt to tuck your chin toward your chest, but resist with your hands to keep your head still.

Step 6

Sit upright on a chair or stand tall and gaze forward to perform isometric neck lateral flexion. Position your left hand on the left side of your head, just above your temple. Press your head into your hand, like you're trying to move your ear toward your shoulder, but provide resistance with your hand so your head doesn't actually move. Place your right hand on the right side of your head and repeat the exercise in the opposite direction.

Step 7

Start in the same position as the previous exercises for the isometric neck rotation. Place your left hand against the left side of your face. Try to rotate your head to the left, but resist this movement with your hand. Repeat the exercise in the opposite direction, providing resistance with your right hand against the right side of your face.

Tips and Warnings

Hold each stretch for 10 to 30 seconds and each isometric exercise for at least five seconds. Perform each exercise multiple times each day.
Performing exercises can potentially cause injuries. Stop exercising and consult with your doctor if you feel any abnormal pain.