4 Ways to Do Neck Exercises for Physical Therapy

1. Align the Neck to Improve Posture

It's easy to slouch, bend and hunch your neck forward while standing or sitting for long periods of time, sometimes without realizing it. Neck pain or strain results from poor posture. Range-of-motion, head lift, stretch and isometric exercises are helpful for reducing the pain, tension and stiffness associated with neck problems and recommended for neck physical therapy.

2. Flexibility Reduces Stiffness

If you're required to sit in a chair and face a computer all day, practice sitting up straight with your neck, trunk and shoulders aligned. Facing forward, turn your head slowly to the left, then back to the forward position. Rest your neck, then move your head to the right. Repeat this range-of-motion exercise up to 10 times, and do it on any day that you feel pain.

Try neck side bends by tilting your head in one direction toward your shoulder without raising your shoulder or rotating your head. Repeat this exercise 10 times, right and left. To do neck flexes, move your head forward toward your chest and hold for 5 seconds. Repeat this 10 times to get results. Another range-of-motion exercise you can try is the neck extension. Start by moving your head back so that your chin is facing the ceiling. Bring your head back to the forward position, and then repeat the movement 10 times.

3. Isometric Exercises Strengthen the Neck

Practicing neck isometric exercises relieves pain and improves muscle strength. You must do three sets of five for effectiveness. Start with a flexibility exercise that involves sitting straight in a chair while looking straight ahead with your chin leveled. Push your forehead into your palm for 5 seconds, then release. Next, practice a neck extension exercise by placing your hands clasped together behind your head. Press the back of your head into your hands to test your strength, then release. Then, for another neck extension exercise, put your palm on the side of your temple and press the temple against it for five seconds.

4. Head Lifts Maintain Fluidity

Since your head, neck and shoulders are connected, it's important to keep them strong, aligned and pain-free through exercise. With the neck curl exercise, lay down with your feet flat on the floor and your knees bent. Lift your head toward your chest while tucking in your chin, but keep your shoulders on the floor. Stay in position for 5 seconds, then repeat nine more times. The neck side bend also rehabilitates your neck, shoulders and head. Lay on the left side of your body with the left arm stretched above you. Place your head on your arm first, and then lift toward your right shoulder for five seconds. Do this move 10 times, and then repeat the exercise on the right side.