Damaged muscles and nerves in your neck and upper spinal column can lead to neck pain and severely restrict your mobility. Jaw, shoulder, face and upper arm pain also can cause neck pain. Side-to-side neck exercises, performed daily as part of a preventive routine, or as part of a rehabilitative process, can alleviate neck pain and keep your neck flexible.
Slow Movements
Once your neck begins to hurt, you may have to rest and avoid any neck movement for a couple of days, according to Medline Plus. You most likely have developed some inflammation, which could be exacerbated by side-to-side exercises. Use ice for the first couple of days and then apply heat to relieve the stiffness. Over-the-counter anti-inflammatory medicine may help as well. Start doing neck exercises very slowly, turning to the right and left only as far as you can without incurring additional pain. Each day, you should be able to turn your head a little further.
Ergonomic Exercises
Neck pain is a common side effect experienced by people working at computers all day. According to the Division of Occupational Health and Safety, in addition to having the proper equipment adjusted to your specific height requirements, neck exercises performed throughout the day can prevent neck pain and its associated side effects. Take time out, two or three times a day, to do side bends. Sit upright and tilt your head to one side as far as you can, bringing your ear toward your shoulder. Hold for 15 seconds and bring your head up straight. Repeat on the other side. Do this three times on each side.
Upper Body Stretch
A lateral neck flexion is an effective exercise to add to your daily workout. It stretches and loosens tight neck muscles and adds flexibility to your entire upper body, as it also stretches your upper arm, shoulder and rotator cuff muscles. Involve your core to make the exercise even more effective. Start by standing upright with your feet shoulder-width apart and your feet pointed slightly outwards. Tighten your abs as you bend your head to one side. Reach up with your opposite arm and tug on your head, pulling until you feel the stretch throughout your shoulder. Hold the stretch steady for 5 to 10 seconds and slowly release. Repeat on the other side and alternate three or four more times.
Bulk Up
Bodybuilders and those wishing to develop more muscular necks can incorporate side-to-side neck exercises as part of a daily workout after performing situps and crunches. According to Military.com, a thicker neck makes your upper body appear more in proportion when you're building bulk everywhere else. Lie on the floor on your back and lift your head so that your chin touches your chest; hold for a few seconds and release. Repeat 20 to 30 times. Then move your head side-to-side as if you were shaking your head to say "no." Repeat the side-to-side movements 20 to 30 times.
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