Carotid arteries are located on the sides of your neck and can be felt by placing your fingers on the lower portion of your neck along your collarbone. Arteries supply blood to the frontal portion of your brain responsible for motor and sensory functioning, speech and thinking, according to the Cleveland Clinic. Carotid neck exercises can lower your risks of developing arteriosclerosis and carotid artery disease, both precursors to a stroke, by keeping arteries clean, strong and flexible. As with any new exercise, check with your doctor first.
Head Tilting
Carotid neck exercises can gently stretch the neck arteries and work on keeping muscles flexible. Start doing some side tilts, known as cervical side bends, according to Hep2go.com. Either stand upright with your feet shoulder-width apart or sit in a firm chair using good posture. Slowly move your right ear toward your right shoulder as far as possible. Hold stretch 10 seconds. Slowly return to original position. Relax 10 seconds. Slowly tilt head to the left by moving your left ear toward left shoulder. Hold 10 seconds. Return to center position. Relax 10 seconds. Repeat exercise 15 times. Keep your nose and eyes directed forward throughout this exercise.
Double Chinners
Carotid neck exercises can help lower neck pain while also strengthening and stretching your neck muscles, according to Physioadvisor.com. Do an exercise that makes it look like you have a double chin, known as the chin tuck maneuver. Stand or sit upright with your neck and back straight, shoulders slightly back. Slowly move your chin toward your neck until you form a double chin. Feel the gentle stretch along the backside of your jaw and neck. Both your eyes and nose will be pointed forward. Hold stretch five seconds. Slowly return to original position. Relax 10 seconds. Repeat exercise 10 times.
Walking
The Cleveland Clinic states that 30-minutes of moderately brisk exercise at least five times weekly will help carotid artery health. Improve your artery healthy by walking, one of the easiest ways to include exercise in your lifestyle, according to the American Heart Association. If new to exercising, start walking for five minutes at a comfortable pace. Shoot for a goal of walking at the level where you lightly sweat and become slightly breathless, yet are able to carry on a conversation. Remember to wear well-fitted shoes to prevent injury and drink plenty of water to prevent dehydration.
Head Rotations
Carotid neck exercises need to include some head rotations to keep your muscles and arteries stretched. Start doing some head rotations by sitting upright in a firm chair or standing with your feet shoulder-width apart. Make certain your neck and head are aligned above your shoulder area, without slouching. Place your shoulders slightly toward your backside. Slowly turn your head to the right. Hold five seconds. Slowly return to center position. Relax 10 seconds. Slowly turn head to left. Hold five seconds. Return to center position. Relax 10 seconds. Repeat exercise 10 times. Do exercise three times daily.
References
- Cleveland Clinic; Diseases and Conditions, Carotid Artery Disease; 2011
- Hep2go.com; Cervical Side Bend; Hep 2 Go, Inc., 2011
- Physioadvisor.com; Neck Strengthening Exercises; 2008
- Physioadvisor.com; Neck Stretches, Basic Exercises; 2008
- Start!; The Benefits of Walking; American Heart Association; 2011
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