Neck Exercises for Neck Muscles

To prevent neck pain and stiffness, the neck muscles must be subjected to a daily range of motion exercises. The exercises for neck are intended to maintain the range of motion or regain the loss of movement in the neck. In case of chronic neck pain, these neck exercises aid in mobility and allow to tolerate more activity.

Neck exercise - Neck flexion
Bring the head forward till the chin touches the chest. Stare straight down at the floor. Lift the head to the initial straight position. Repeat this procedure five times. At the beginning, if the neck is moved backwards and then the procedure is followed, then the stretch on the neck increases.

The structures behind the cervical spine are kept in a tight position in the daily posture. Gradually, they become shortened and the neck ceases moving naturally. This exercise stretches these structures.

Neck extension
Move the head backwards till the face is looking directly at the ceiling. The movement should not be fast or forceful. Hold the backward position for a few seconds. Return to the initial straight position. Repeat this motion five times. The small joints at the back of the neck are forced to an extreme position.

Rotation
Turn the head slowly round to one side till it cannot go still further. Hold the neck in this farthest position for some seconds and then return to the initial straight position. Turn the head to one side five times. Then, turn the head to the other side five times. During the individual movements, do not go from one side to the other. Also, do not roll the neck.

Side flexions
Keep the head facing straight forward. Bend the ear down towards the shoulder. The body should not rotate to that side. Return to the initial straight position. Repeat this motion five times. Then, bend the ear to the other side and repeat the motion five times. Do not alternate between the sides after bending once, as this prevents from reaching the ends and aggravates the joints.

Neck Retraction
A majority of people, while sitting, have a tendency to slump and position the head upwards so that the eyes are horizontal. To do this, the neck is arched backwards slightly. Due to this, there is a bending posture to the lower neck and an arching posture to the upper neck. As a consequence, the tissues shorten and there is stiffness and pain. This position is counteracted in Neck retraction. Keep the face straight, draw the head backwards and move the chin slightly downwards. Hold the backward posture for some seconds and return to the initial position. The entire motion is similar to the forward and backward movement of a chicken.

Upper neck nodding
Usually, people tend to poke the chin forward and this provides an extension to the upper neck joints. During the exercise, initially lie flat on the back. A pillow may or may not be taken below the head. Rotate the head forward to rock the neck. The head should not be lifted from the bottom surface. There may be a feeling of a tight pull in the upper neck. If the head is pushed very hard, the pain could aggravate. After getting accustomed to the movement, it can be done in the sitting or standing position. However, pure joint movement is obtained only in lying down position. The movement moves the upper cervical joints.

For all the above movements, each of them have to be done five times and this completes one set. After a short rest another set can be performed. Doing these neck exercises twice or thrice a day would prove very useful. Anytime if dizziness is felt, it implies that the blood vessels in the neck are getting squeezed in this state.