Neck Exercises for Arthritis & Dizziness

Woman rubbing her sore neck
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Neck exercises for arthritis and dizziness can help to improve range of motion and flexibility in your neck as well as reduce pressure on your spinal chord and nerves. In reducing pressure, neck exercises will help minimize dizziness as well as some symptoms of arthritis. In addition, your dizziness might result from vertigo, which you might also treat with neck and head exercises. Consult your doctor to assure that specific exercises are appropriate for your arthritis condition and to verify that your dizziness is not a symptom of something more serious.

Shoulder Shrugs

Shoulder shrugs will help strengthen the muscles around your neck, improving stability and reducing pressure on your spine. In addition, shoulder shrugs, in conjunction with other exercises, will help reduce dizziness and symptoms of vertigo. Stand up straight with your knees slightly bent and arms at your sides. From here, lift your shoulders toward the top of your neck, holding them at their highest point for a count of five. Slowly lower your shoulders back down before relaxing. Repeat the exercise 20 times or until fatigued. As you improve, increase the amount of time you hold the lift.


Front Back Tilt

The front back tilt will improve range of motion in your neck, reducing pain caused by arthritis. Sit in a chair with your back straight and feet flat on the floor. From here, lift your head backward, moving the back of your head toward the back of your neck and holding for a count of five. From here, slowly lower your head back to its original position before lowering your chin down to your chest. Hold this position for an additional five seconds before returning. Repeat until fatigued.

Neck Rotation

Neck rotation will improve your range of motion to your left and right sides as well as help reduce pain caused by arthritis. Stand up straight with your arms at your sides and knees bent. While looking straight ahead, rotate your head to the right, continuing to rotate until you are looking directly over your right shoulder. Hold this position for several seconds before rotating back to your original position. Repeat this motion to the left side, holding for an additional few seconds before coming back to the middle. Repeat this exercise until fatigued.


Side Resistance

The side resistance exercise will help build muscle and strength in your neck and shoulders. Sit up straight with both feet on the floor and arms at your sides. Bend your right arm at the elbow, placing your right hand on the top right side of your head. From this position, try to bring your right ear down toward your right shoulder. As you do so, push up with your hand, providing resistance for your head for 10 seconds before relaxing. Repeat to the left side, alternating between the two five times before stopping.