How to Exercise Your Neck

Whether you have a stiff neck or just want to strengthen it, there are a variety of stretches and exercises that target the neck. You can do most of them while sitting, which is perfect if you’re stuck at a desk or on a long drive. Since your neck, trunk, and legs work together to support your weight, core strengthening exercises are also great for the neck and spine. If you’re in a lot of pain, experience chronic neck pain, or suffered a neck injury, head to a medical professional before trying neck exercises.

EditSteps

EditExercising a Stiff Neck

1. Consult your doctor if you have chronic pain or suffered an injury. Stretches and light exercises are great for a stiff neck or minor pain. However, you should see a doctor, physical therapist, or chiropractor if you experience chronic neck pain or have recently injured your neck.^[1]
   
   • If you just have a stiff neck, or if you’re sitting in the same position at work, periodically doing quick neck exercises is a great way to relieve discomfort.
2. Turn your head slowly to the left and right. You can sit or stand while doing neck rotations. Face forward with your head in a neutral position, then slowly turn it to the left as far as you comfortably can. Hold the stretch for 10 to 30 seconds, slowly turn your head to the right as far as you can, and hold for 10 to 30 seconds.^[2]
   
   • Do 5 to 10 neck rotations per side. Use slow, steady motions and avoid jerking your neck.
   • Remember to breathe as you stretch. Inhale as you move into the stretch, and exhale as you stretch.
3. Do a set of side bend neck stretches. Start with your head in a neutral position and your shoulders relaxed. Keeping your shoulders still, slowly tilt your head to the left. Bring your left ear as close to your left shoulder as you comfortably can, and hold the stretch for 15 seconds.^[3]
   
   • Slowly return your head to a neutral position, then repeat on your right side. Do a total of 5 to 10 side bends per side.
   • You can do side bend stretches while sitting or standing.
4. Do 5 to 10 diagonal neck stretches per side. Start with your head in a neutral position, then slowly turn it down and to the left as if you were looking at your pants pocket. Hold the stretch for 15 seconds, slowly return to a neutral, forward-facing position, then repeat on your right side.^[4]
   
   • Do 5 to 10 repetitions per side, and remember to use slow, smooth motions. You can sit or stand while you do diagonal stretches.
5. Shrug and rotate your shoulders 10 times. Sit or stand facing forward with your head in a neutral position and shoulders relaxed. Raise your shoulders toward your ears and hold them in a shrug for 3 seconds. Then slowly rotate them backward and down to return a relaxed position.^[5]
   
   • Do a total of 10 shoulder shrugs and rotations. Face forward and keep your head in a straight, neutral position as you shrug and rotate.
6. Lift your head while lying on your back. Lie on your back with your knees bent and feet flat on the floor. Keep your torso and shoulders flat on the floor as you lift your head and tuck your chin to your chest. Slowly lower your head back to the floor, and do a total of 5 to 10 head lifts.^[6]
   
   • Use gentle, smooth transitions between lifting and lowering instead of jerking your head abruptly.
   • Lie on a mat and place a rolled towel under your neck for comfort and support.
7. Do 5 to 10 head lifts while lying on your side. Lie on your left side, and try to keep your shoulders in a straight line perpendicular to the floor. Slowly raise your head toward your shoulder as far as you can without experiencing discomfort. Lower your head back to the floor, do 5 to 10 repetitions, then switch sides.^[7]
   

EditTrying Neck Strengthening Exercises

1. Do 5 to 10 side resistance exercises. While sitting or standing in a neutral position, bring your right hand to your head and hold it just above your right ear. Gently press your hand to your head and contract your neck muscles to resist the force of your hand. Don’t use so much force that you experience discomfort.^[8]
   
   • Build pressure slowly as you hold the contraction for 10 to 30 seconds. Release the tension slowly, then switch sides.
   • Do a total of 5 to 10 repetitions per side. Remember to keep breathing during the exercise.
2. Do 5 to 10 front and back resistance exercises. Start in a neutral position and bring both hands to your forehead. Gently push your hands toward your head, and resist the force with your neck. Slowly increase pressure as you hold the contraction for 10 to 30 seconds.^[9]
   
   • Relax your neck muscles, place your hands on the back of your head, and repeat the exercise. Do 5 to 10 repetitions each with your hands on the front and back of your head.
3. Try doing 5 to 10 prone head lifts. Lie face down with your lower stomach and hips on the floor, chest raised, and arms bent so your forearms are flat on the floor. Your forearms should be supporting your upper body weight, and your head should be lowered so your chin is tucked toward your chest. Slowly raise your head upward and back toward your shoulder blades as far as you comfortably can.^[10]
   
   • Hold your head up and back for 5 seconds, then slowly lower it and tuck your chin to your chest. Do a total of 5 to 10 lifts.

EditDoing Core Exercises that Benefit the Neck

1. Do 8 to 10 chair stands. Sit up straight in a chair with your feet hip-width apart and your hands placed on your thighs. Inhale, tighten your abdominal muscles, then exhale as you slowly stand. Sit back down slowly, then repeat.^[11]
   
2. Do 8 to 10 seated leg raises per leg. Sit up straight in a chair with your hands placed on your thighs, knees bent at 90 degree angles, and feet flat on the floor. Inhale, then slowly exhale as you raise your left leg as high as you can without experiencing discomfort. Inhale again, then exhale as you slowly return your leg to the starting position.^[12]
   
   • Repeat 8 to 10 times on your left leg, then switch legs.
3. Do 8 to 10 heel raises. Stand up straight behind a chair with your feet hip-width apart, and hold the back of the chair for support. Tighten your ab muscles and raise your heels until you’re standing on the balls of your feet. Slowly lower your heels to return to the starting position, then repeat 8 to 10 times.^[13]
   
   • Keep your ankles straight as you lift, and don’t let them roll inward or outward. Try to maintain a straight posture, keep your head up, and face forward as you lift and lower your heels.
4. Hold a high plank for 35 to 45 seconds. Start with your hands and knees on the floor shoulder-width apart. Raise your knees and extend your feet to lengthen your body as if you were doing a push-up.^[14]
   
   • Your arms should be straight with your palms flat on the floor directly under your shoulders. Your head and neck should be in a neutral position, and your body should form a straight line with your head aligned with your back, hips, and ankles.
   • Tighten your core and engage the full length of your body. Try to hold the plank for 45 seconds, lower your knees back to the floor, then repeat 1 to 2 times. Remember to keep breathing during the plank.
   • Planks and other core exercises strengthen your neck, trunk, and legs, which all work together to support your weight.^[15]

EditSources and Citations

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source How to of the Day https://ift.tt/2MrGYmp