Neck Extension Exercises

Neck pain and stiffness is a common problem for many people. The most effective way to treat this problem is by performing neck extension exercises. Some people may require additional aid, such as medication. However, medication is usually used in conjunction with stretching exercises, and you should always try the exercises for an extended period of time before resorting to other methods of treatment.

Neck Flexion

• Look straight ahead. Lower your chin toward your chest until you feel a stretch in the back of your neck. Hold this position for five to 10 seconds. Return to your starting position. Raise your chin toward the ceiling until you feel a stretch in the front of your neck, and hold this position for five to 10 seconds. Repeat this exercise three to five times

Neck Rotation

• This exercise can be performed from a sitting or standing position. Start by looking straight ahead. Turn your head to one side until you feel a stretch on the opposite side of your neck and hold this position for five to 10 seconds. Return to the starting position, and turn your head the opposite direction for five to 10 seconds. Repeat this stretching exercise three to five times.

Neck Side Flexion

• Perform neck side flexions, while sitting or standing, by looking straight ahead. Bring one side of your head toward your shoulder until you feel it stretch on the opposite side. Hold this position for five to 10 seconds. Now, return to the starting position, and bring the other side of your head down to the opposite shoulder until you feel a stretch. Hold this position for five to 10 seconds. Repeat this stretching exercise three to five times.

Chin Tuck

• Start the chin tuck by looking straight ahead. Pull your head back and your chin down somewhat, keeping your head straight during the entire exercise. Hold this position for five to 10 seconds and return to the starting position. Repeat this exercise three to five times.