As you age, you want to improve the strength and flexibility of your neck in a gentle, safe manner. Using the weight of your head as resistance challenges your neck muscles to improve with strength. Simple neck stretches are performed any time you need tension relief and will improve your ability to see behind and to the sides.
Neck Strength
Use this body weight exercise to stretch and strengthen your neck. Sit with good posture; straighten your spine and tighten your stomach. Look straight ahead and place your chin parallel to the floor. Hold up the fingers of one hand and place your fingertips against your chin. Keep your chin parallel to the floor and use the muscles on the back of your neck to pull your chin from your fingers. Return your chin to your fingertips and repeat two or three times as often as needed.
Flexibility
A daily stretching exercise improves the flexibility in your neck. Stand or sit with your back straight. Begin with your chin parallel to the floor. Gently lower your right ear toward your right shoulder, then return to the start position. Lower your left ear toward your left shoulder and return to the start position. Repeat two or three times in both directions. Maintain good posture as you perform the neck bends. Inhale as you lower your head and exhale as you lift your head.
Range of Motion
Improve the range of motion in your neck and you will be able to see farther behind. Stand or sit with your back straight. Keep your chin parallel to the floor. Turn your head to the right to look over your right shoulder. Aim to align your chin with your shoulder as you look behind you. Maintain the stretch for two or three seconds. Return to the center position before rotating your head to the left. Repeat two or three times in each direction. If this exercise is uncomfortable in a seated or standing position, lie face up with the back of your head on a tall book, such as a phone book. Turn your head to the right and aim to rest the right side of your head on the book. Maintain the stretch for 10 to 30 seconds. Return to center and repeat to the left.
Resistance
Use your upper body strength as added resistance during your neck exercises. Sit or stand and clasp your hands together. Rest your palms against the back of your head. Keep your chin parallel with the floor. Press straight back into your hands with your head as you pull forward with your hands to provide resistance. Use only enough resistance to feel the tightening in your neck muscles. Maintain this position for 10 to 15 seconds and slowly release.
