Stiff Neck Exercises

A stiff neck can be a problem that you might suddenly experience as you wake up in the morning. This can be caused due to a simple reason like wrong sleeping posture, or even due to use of a wrong pillow while sleeping. A stiff neck can be quite frustrating and many individuals choose to take pain killers to attain instant relief. Well, believe me, all those who are reading this Buzzle article, have chosen the right way to get rid of a stiff neck. Exercising is definitely the best first course of action in such situation, and pain killers must be considered as the last alternative. Mentioned below are some stiff neck exercises which you can follow if you experience similar problems.

Forward Head Flexion

The first neck exercise with which you can perform for relief is the cervical flexion which simply includes a front tilt.

• Sit in an upright position on a chair.
• Start moving your chin towards your chest.
• Your head should move in front and then downwards, while your chin tucks in. Try to bring your chin towards your chest.
• Hold for 4-5 seconds and gently take your head backwards, to the initial position.
• Repeat the steps slowly at least 3-5 times.

Front to Back Tilt

This is a variation of the above mentioned cervical flexion exercise.

• Sit on a chair in upright position.
• Start the exercise by slowly moving your head backwards. Move it backward as much as you can without putting strain on your neck.
• Hold the position for 3-5 seconds before bringing your head back to the starting position.
• Repeat 5 times. This is one of the easiest neck exercises which can also be performed while you are at your work desk.

Lateral Flexion

This is one of the effective stretches which is also known as the side tilt.

• Sit upright on a chair or stand upright and move your head towards the shoulder.
• Basically you have to move your left ear to your left shoulder as close as you can.
• Make sure you are still looking front, you don't have to turn your head sideways while performing this exercise. Do not rotate or turn your head when you are doing this neck stretch.
• After 5 seconds, move your head to initial position. Now bring your right ear towards the right shoulder, as close as you can.
• Hold for 5 seconds. Perform five reps of this entire set of movements.

Neck Rotation

Neck rotation is one of the most popular and recommended exercises for getting fast relief from a stiff neck problem.

• Start by standing straight with your hands placed by your sides.
• Slowly turn your head sideways so as to look to your left side. Try to bring your chin right above your left shoulder. Don't strain your neck.
• Hold this position only for 2-3 seconds only and then slowly bring your head back to the initial position.
• Now move your head towards the left side until the chin is above your shoulder. Hold the position and slowly relax.
• Make sure you do not tilt your head while performing this exercise to touch your chin to the shoulder.

The exercises mentioned above are very simple to perform. Each of these stretches can be performed 2-3 times a day. You can also take a few minutes break from your work and perform these neck exercises while sitting on your chair itself. Performing these exercises regularly will help relieve tension and muscle tightness without the need for taking painkillers. Remember that you must not ignore the problem of a stiff neck. If you are not getting relief even after performing exercises, or if the condition is worsening then check with your doctor to know the exact cause and follow the prescribed medication and treatment.