Neck Exercises for
Exercises for the neck
Stiff Neck, Neck Pain Relief, Decreased Mobility, Decreased Range of Motion + Strengthening the Neck Muscles
are very important. If done correctly they can increase your range of motion, mobility and strengthen the cervical spine. As you increase the mobility in your neck, you will notice greater range of motion
and movement with less stiffness. Why should you even bother with neck exercises, you may ask? Here are some reasons why you should do neck exercises
- Neck Pain
- Stiff Neck
- Whiplash Injury to the Neck
- Arthritis in the Neck
- Pinched nerve in the neck
- Cervical Radiculopathy
- To Make the neck stronger, to strengthen the cervical muscles
- To tone your neck muscles
- Cervical Muscle Sprain
- Cervical Muscle Strain
- Better Neck Posture
- Increase the flexibility of your neck
- Have a more youthful looking neck
- Wake up without neck pain
The next neck exercise is called Lateral Flexion. Bring your right ear to your right shoulder as far as you are able to. Do not rotate or turn your head when you are doing this neck stretch. Then bring your left ear to the left shoulder. Repeat this for 5 times
Next part of the program is called Rotation of the Cervical Spine. In this exercise you want to turn your head to the right as far as you possibly can, trying to bring your chin over your shoulders. When you are doing this neck exercise, do not bring up your shoulders. Hold this position for 3 to 5 seconds. Next do this on the left side of the neck and repeat for 5 times.
For the last part of the neck stretching exercise you want to stand with you feet shoulder width apart and place your hands behind your head. Bend from side to side, making sure to bend only with the upper back area and not with the waist or hips. Try to reach the upper elbow to the celing. Hold each movement for 3-5 seconds. Now do the same thing with the left side.
Standing with your feet apart shoulder length, clasp your hands behind your back, and pull downward toward the floor with your hands. Take a deep breath in and stand on your toes and look at the ceiling while exerting the downward pull. Hold this stance for 3-5 seconds, then exhale slowly. Relax and repeat 5 times.
Remember neck stretches should always be peformed in a slow and smooth fashion. Especially for those patients who suffer from acute neck pain due to a stiff neck, pinched nerve in the neck, cervical radiculopathy or other severe pain- make sure you do the motions slowly. If anytime you feel neck pain or a "twinge" in the neck, stop doing that exercise immediately. Speak to your Dr about a modified exercise that you can do because of specific neck pain. This home neck exercise program is safe to do at home, but always consult with your treating Dr to make sure that you are in the best health possible to do your own exercises at home without supervision. Finally, remember to breathe and relax while doing the neck stretches.
With this next cervical strengthening exercise place your hand against the side of your head. Try to bring to your ear to your shoulder, resisting the motion. Repeat this exercise on the other side. Hold each position for 5 seconds and when finished relax slowly.
Cup both hands against the back of your head. Attempt to push your head back, resisting the motion. Hold this position for 5 seconds, and when finished relax slowly.