Sitting in front of your computer screen for too long, sleeping in a bad position or a more serious condition such as a pulled or strained muscle can cause your neck to ache. Simple neck exercises can help you stretch and strengthen the muscles of your neck and shoulders to prevent and relieve aches and pains.
Hand Resistance Exercises
You can use your hands for easy resistance to help stretch your neck muscles. Start by placing the palm of your hand against your forehead. Gently push your head back. At the same time, use your neck muscles to push against your hand. Hold this stretch for 10 to 15 seconds, then relax and remove your hand from your head. Repeat the exercise, this time placing your hand on the side of your head and pushing your head in the same direction as where your hand is placed. Do the same stretch for the other side of your head to stretch the other side of your neck. Do two or three stretches in every direction as part of your neck exercise routine.
Neck Rotation Exercises
The neck rotation exercise can help loosen tight muscles that might come as a result of sleeping with poor posture or without your spine properly aligned. Sit in a chair or stand up with your back straight and your shoulders relaxed. Keeping your chin parallel with the floor, turn your head to the right as far as you can. Hold this position for 10 to 15 seconds, then return your gaze to the front. Rest for five seconds, then turn your head as far as you can to the left and hold for another 10 to 15 seconds. Turn your head back to the front. Repeat this process two or three times.
Cable Neck Flexion
If you're looking to strengthen the muscles in your neck, you can use a contraption that attaches to a standard cable weight machine and fits over your head. Place the harness over your head so your chin is parallel to the floor. Sit on a weight bench in front of the cable machine with your back facing the weight plates. Place your elbows on your knees for leverage and support. Slowly bend your neck as far as possible toward your chest. Return your head to the starting position for one repetition. Do three sets of 10 to 12 repetitions, resting for 10 to 15 seconds between sets.
Neck Half Circles
When you're looking to relieve some tension in your neck, neck half circles are a simple exercise you can perform while you're watching TV or sitting at your work desk. Sit with your hands on your lap and relax your shoulders. Slowly bend your neck so your right ear moves toward your right shoulder. Roll your neck so your chin slides across your chest and your left ear moves toward your left shoulder. Bring your chin back up so it's parallel with the floor without rolling your neck back. Repeat in the opposite direction for one repetition. Do five to 10 repetitions as part of your neck exercise routine.
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