Unfortunately, many people's jobs today require them to spend long hours sitting at a desk or driving a vehicle over long distances. Sitting for long periods of time in the same position can place undue strain on your neck, resulting in pain and stiffness. Neck pain and soreness can be triggered by an injury like a fall or contact during sports, but you can also strain your neck by using improper posture or sitting for long periods. The good news is that stretching exercises can help ease that pain in your neck.
Neck Flexion/Extension
A way to ease the stiffness in your neck is to stand in the shower and let warm water hit the part of your neck that is causing you pain. You may want to exercise your neck a little after the water has eased your muscles. Stand with your feet about shoulder-width apart and your hands by your sides. Slowly bend your head forward until your chin hits your chest. Hold this position for a few seconds and then bend your head back until you can look at the ceiling. Hold for a few seconds and then repeat 10 to 15 times. You can also perform this exercise without being in the shower.
Side-to-Side Stretch
Like the exercise listed above, this exercise can be performed in or out of the shower. Stand with your feet about shoulder-width apart and your hands resting by your sides or on your hips. Use a slow and controlled motion to bend your head to the left until your left ear touches your shoulder. Hold this position for several seconds and then tilt your head toward your right shoulder until your ear touches your shoulder. Hold this position for a couple of seconds and repeat. Try to perform 10 to 15 repetitions on each side. Be sure you don't cheat by moving your shoulders when performing this exercise.
Head Rotation Stretch
This is another exercise that can be performed while in or out of the shower. Stand with your feet about shoulder-width apart and your hands by your sides. Use a slow and controlled motion to turn your head as far as you can to the left until you feel a stretch in your neck. Hold this position for a couple of seconds and then repeat on the right side. Repeat 10 to 15 times.
Shoulder Rolls
Stand with your feet about shoulder-width apart and your hands resting by your sides. Keep your head as still as possible and rotate your shoulders in a circular movement toward the front of your body. Repeat 10 to 15 times and then roll your shoulders toward the rear 10 to 15 times. If necessary, you can also perform this exercise in the shower to ease your neck pain.
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