Neck pain can range in severity from a minor annoyance that slightly disrupts your day to a debilitating condition that leaves you unable to turn your head. Your neck pain may be the result of a chronic, degenerative problem, or occur due to acute trauma from a fall or accident, so visit your doctor to determine the cause of your neck pain. However, most neck pain is not serious, and physical therapy exercises can often help.
Isometric Push
Isometric pushes help to strengthen the muscles on all sides of your neck. Keep your neck straight with each hold, and do not bend your head forward. Place your palms against your forehead with your fingers pointing up, and gently press your head into your hands. Place your hands on the back of your head and do the same thing, then place one hand on the side of your head and push against the resistance. Repeat on the other side. Hold each push for five seconds, rest for three and continue.
Shoulder Blade Squeeze
Stand or sit comfortably with your back straight, and bend your arms close to 90 degrees. Keep your arms close to your body and squeeze your shoulder blades back together as far as you can without pain. Hold them like that for five seconds, then relax. Do 10 repetitions.
Chin Tuck
The chin tuck is a straightforward movement that gently stretches the back of your neck. Sit or stand with your back straight, and slowly tuck your chin down until you feel a mild stretch in the back of your neck. Hold each stretch for three seconds, and repeat 10 times.
Flexion and Extension
Flexion and extension movements stretch your neck in all directions. Flexion refers to bending your head forward, and extension is when you move it back. Move your head gently, especially during the extension movement. Allow gravity to stretch your neck muscles, with no extra effort from you. After the forward and backward movements, flex your neck to each side by bending your ear toward your shoulder.
