Exercises for severe neck pain due to improper sleeping positions will help improve your range of motion in your neck as well as strengthen your neck muscles. Consulting a doctor with regards to your neck pain is advised, but performing several basic exercises can help reduce pain and improve mobility in your neck.
Neck Side Stretch
This neck stretch will reduce tightness in your neck muscles caused by a poor night's sleep. Sit up in a chair with your feet flat on the floor and arms at your sides. Take your right arm, bending at the elbow, and place your right hand on the top left side of your head. From this position, allow your neck to bend toward your right side, gently applying pressure with your left hand to push your head farther down near your shoulder. Hold for five to 10 seconds before stopping. Repeat on the opposite side.
Neck Extensor Exercise
This exercise will help reduce neck pain by improving the forward rotation in your neck. Stand up straight with your knees slightly bent and arms at your sides. Bend your left arm at the elbow, placing your left hand behind your neck, just below the base of your head. From here, rotate your head down, bringing your chin slowly toward your chest. Push on the back of your neck to help move your head down. Repeat this exercise until fatigued.
Sleeping Rotation Exercise
This exercise can be performed while lying down in bed. While lying in a basic sleeping position with your head on top of a pillow, rotate your head to your left side, keeping your shoulders and body facing up toward the sky for the duration of the exercise. Once you've rotated your head all the way to the left, slowly bring your head back to the center of your body. Rotate to the right side, and repeat until fatigued.
Shoulder Blade Exercise
This exercise is designed to help relax your shoulder muscles, indirectly reducing neck pain related to sleeping. Lie down on your right side with your neck under two pillows for additional support. From this position, bring your left shoulder blade up and back, aiming it directly at the center of your back. Hold this position for a count of 10 seconds before relaxing. Perform this exercise five times before flipping onto your left side and repeating the exercise.
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