If you work in one position for long periods of time or if you drive for hours on end, you may long for improved neck mobility. One way to help your neck muscles regain some flexibility and help relieve neck stiffness is to practice a few mobility exercises for the neck. Neck problems can be related to other, more serious health issues, so begin any new exercise program only after consulting your health care provider.
Tilting Stretches
These exercises have you tilt your head in order to stretch your neck muscles. Remember to move slowly, gently and deliberately, without force or explosive movements.
First, tilt your head back so that you can see the ceiling. Hold in place for several seconds. Return to facing forward. Repeat from five to 10 times. This exercise can be done at intervals, such as three times each day.
While you remain facing forward with shoulders relaxed, tilt your head slowly to the side. Tilt only as far as you feel a gentle stretch. Hold the position for a few seconds and slowly return to the head-centered position. Tilt slowly toward the opposite shoulder. You may not be able to achieve an identical stretch on each side, but you will likely be able to experience improved flexibility. Repeat from five to 10 times. This exercise can be done at intervals, such as three times each day.
Range of Motion
To improve your range of motion, there are a few exercises you can try. Start with your head facing front and center. Turn your head slowly to the right within a comfortable range. Retain the position for 10 seconds before you slowly return the head front and center position. Turn your head slowly to the left within a comfortable range and return to front and center again. Repeat the exercise three times, alternating sides.
Lower your chin toward your chest slowly and within a comfortable range. Retain the position for 10 seconds before you slowly raise your head to front and center position. Repeat the exercise three times.
Isometrics
Isometrics are a type of resistance exercise. Muscles are recruited in opposition to other muscle groups. In these exercises, you use pressure from your hands and resist that pressure with your head to recruit and work the muscles in the neck.
First, place the palms of your hands in front of your forehead. Press your forehead slowly into your palms. Hold your hands steady, resisting forward motion. Hold this position for five seconds, relax and repeat. Try about 10 repetitions.
With your hand positioned against the side of your head, slowly push with your head into your hand. You will be resisting with your neck muscles. Hold this position for five seconds, relax and repeat. Try about 10 repetitions. Repeat on the opposite side.
With both hands in place against the back of your head, try pushing your head against your hands. Resist moving your hands. Hold this position for five seconds, relax and repeat. Try about 10 repetitions.
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