Ligaments in the body connect bones to bones, including the seven vertebrae in your cervical spine. When you stretch these ligaments too far, such as while exercising or after a car accident, you experience a neck sprain. In addition to pain in the back of the neck, neck sprain symptoms include muscle spasms, arm numbness, arm tingling, sore throat or a headache that is concentrated in the back of the head. Talk to your physician before starting an exercise regimen to relieve neck pain.
Posterior Neck Rotation
The posterior neck rotation stretch targets the back of your neck, where pain can commonly occur after injury. Sit in a chair and lower your head, relaxing your neck muscles as much as possible. Lift your arms, placing your hands on top of your head while gently pressing down and feeling the stretch in the back of your skull. Take deep breaths as you hold this position, using your arms to stretch a little deeper. If you have difficulty stretching the neck, you can perform it in the shower where the warm temperatures can loosen your muscles. Repeat the exercise three to four times.
Neck Rotation
The neck rotation exercise helps to relax the side neck muscles that can be compromised after neck sprain. This exercise can be performed while standing or sitting. Start by keeping your chin level, with your eyes looking straight ahead. Slowly turn your head to the right side, feeling a stretch in the left part of your neck. Hold this position for 15 to 30 seconds, then look forward and repeat the stretch on the left side. Repeat two to four times on each side.
Side-to-Side Stretch
The side-to-side stretch is another exercise that helps relieve muscle tension in the side of the neck. Start in a comfortable seated position with your head looking forward. Keep your head facing forward as you tilt it to the right side, feeling as if your right ear is reaching toward your right shoulder. Hold this position for 10 to 15 seconds, then lift the head. Repeat by stretching the left side, moving the left ear toward your left shoulder. Continue to stretch from side to side two to four times to relieve neck muscle tension.
Chin Tuck
The chin tuck stretches the back of your neck, which can hurt after a neck sprain. To perform, lie on your back with a rolled-up hand towel underneath your neck and upper back for support. Pull your chin in, imagining you are reaching it toward the floor. Hold the position for six seconds. Release the stretch and repeat the exercise eight to 12 times.
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