Daily activities can cause tension and pain in the muscles of your neck. Sitting at desk all day looking at a computer can put excess stress on your neck, often causing tension headaches. Even certain exercises can cause the muscles in your neck to tighten and shorten. Keep your neck healthy and flexible with exercises that stretch your neck.
Neck Rolls
Neck rolls help loosen and relax your neck while increasing circulation in the muscles and lubricating your vertebrae. Perform this exercise as a warm-up before stretching your neck. Sit or stand with your back straight and neck long. Begin to slowly roll your head in giant circles. Complete 10 circles then switch directions. Be cautious when rolling your head back, which can cause you to become dizzy or light-headed if you take your head too far back. Concentrate on making large circles to the sides and front.
Over-the-Shoulder Stretch
This is a gentle exercise that is also great for loosening up the muscles in the side of your neck and improving flexibility. With your neck long slowly turn your head to look over your right shoulder as far as possible. Hold the position for five seconds then repeat to the left. Repeat the exercise two to three times per side. Try to turn your head farther with each repetition.
Side-to-Side Stretch
Moving your head from side to side will stretch the muscles on each side of your neck. Stand or sit with your arms hanging loosely by your sides. Make your back and neck as long and straight as possible. Gently tilt your head to take your right ear toward your right shoulder until you feel a mild stretch in the left side of your neck. Hold the stretch for 10 to 15 seconds, then repeat the stretch to the left. Complete the exercise two to three times to each side. If you desire a deeper stretch use your hands to gently pull your head closer to your shoulder.
Head-Forward Stretch
The head-forward stretch targets the muscles in the back of your neck that are often the source of tension and pain. Sit or stand with your arms hanging loosely at your sides. Slowly tilt your head forward taking your chin toward your chest until you feel a mild stretch in the back of your neck. Hold the stretch for five to 10 seconds and repeat two to three times.
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