Cervical Range of Motion Exercises

The cervical spine refers to the neck. The neck is a pivot joint and has seven vertebrae. Neck stiffness is normal from sleeping on too soft a pillow or working for extended periods of time in front of a computer or driving. The fix is gentle, slow-moving range of motion exercises. It is important to avoid any movements that create obvious pain in the neck. If you have ever had whiplash or other neck injuries, do not do these exercises without medical clearance.

Neck Rotations

• Keeping your neck muscles healthy can help prevent headaches, neck stiffness and is important for overall spinal health. Everyone can do neck rotations.
  Sit comfortably in a chair so that your feet are flat and your chest is tall to prevent slouching. Tilt your head to the left, center and right and back for two or three times and repeat to the right. If it is painful to do so, skip this exercise.

Chin Pulls for Neck Health

• Doing chin pull exercises is a way to keep the head balanced directly on top of your spine instead of jutting your head so far forward that neck pain results. Sit in a chair and place one hand on your chest. Place two or three fingers of the other hand on your chin without pressing it.
  Glide your head forward and then back until you've got a double chin. Gently repeat a few times and allow your head to return to a neutral position. Do not do this exercise if your neck hurts.

Look Around

• Maintain a healthy neck with a range of motion exercise that is important for daily activities such as driving when you must be able to quickly look left and right to see the lanes of traffic.
  Sit in a chair with the chest stacked over your hips. Turn your head to the left as far as the neck allows, then forward and left. Repeat 10 times. Notice if you are "stuck" and cannot move your head very far. If that is the case, consult your doctor, chiropractor or a physical therapist.