Neck exercises can help relieve stress, tension, discomfort and neck pain. Neck exercises are easy to do and can be worked into your daily routine. They are to be slow and controlled. Consult a doctor if doing these exercises cause pain.
Front to Back
Slowly tilt your head back. Hold for a moment. Slowly return your head to an upright position. Repeat this exercise five to 10 times. This helps to stretch the front and back of the neck, relieving tension caused from sitting in the same position for extended periods. This exercise also stretches the vertebrae in the base of the neck which helps relieve stress in the spine.
Side to Side
Keep your head straight and tilt slowly to one side. Hold the position just before your head touches your shoulder. Return your head to the upright position. Hold for a moment before repeating on the opposite side. Repeat five to 10 times.
Rotation
Slowly turn your head as far as possible. Hold for a moment and return head to center. Then, slowly turn your head in the opposite direction as far as possible. Hold for a moment and return head to center. Repeat five to 10 times. This is particularly a good exercise if your eyes are focused forward most of the day, limiting head movement. It keeps your neck loose and relaxed.
Resistance
Use your hands as resistance on your head. Place hands on forehead and move head forward, resisting with your hands. Hold for five seconds and relax. Repeat five to 10 times. Repeat exercise with hands on back of head and then with hands on each side of head. This will strengthen muscles in the neck and help with improved posture and lessen discomfort.
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