Exercises for the Main Muscles of the Neck

Strengthen and add flexibility with exercises for the main muscles of the neck. Tension in the neck can cause myriad health issues. Headaches, tooth and jaw pain, tightness in shoulders, arm and wrist pain, hip and knee dysfunction, ankle pain, lower and midback issues can all be caused by pain and tension in the neck muscles. By keeping the neck strong and limber, you enhance your overall health and physical well-being.

Gently Loosen the Neck Muscles

• Begin with slow, static stretches. Start by tucking the chin to the chest. Hold that position and slowly continue to lean your head forward into the stretch. Feel the stretch in your shoulder blades and midback. Return to your starting position and lean your ear toward your same-side shoulder. Use the same slow, thoughtful method you used tucking the chin. Return to your starting point and lean to the other side. You may notice one side is more limber than the other. Over time, work toward evening out this imbalance. Finish by rotating your head to look over your shoulder, first one side then the other. Use the same slow, deliberate movement. Once again, work toward evening out both sides over time.

Isometric Stretches

• Rest your head on your left shoulder and place the left hand on your right ear. Attempt to straighten your head back to the starting position while preventing the movement with your left hand. Apply the pressure slowly. Do not jerk or strain. Over time, very gradually, work toward using the full strength of your neck against your opposing hand. Repeat this exercise with the right side.

  Return to your starting position. Place the heels of both palms on your forehead. Attempt to nod your chin to your chest while preventing the movement with both hands. Apply the pressure with the same care as the previous, side-to-side isometric exercise. Work toward the same goals over time.

  Return to starting position. Place both hands on the back of the head. Attempt to nod your head back while blocking the movement with both hands. Use the same care and considerations as the previous two isometric exercises.

  Return to starting position. Place the palm of your hand on that side of your face. Attempt to turn your head toward your hand to look over your shoulder while blocking the movement with your hand. Use the same techniques and considerations as the previous isometric exercises. Repeat this exercise on the other side.

Neck Rotations

• Stand or sit erect while relaxing your body as much as possible. Rotate the head by lowering the chin to the chest, roll your head back over your right shoulder keeping the neck stretched to the side as far as it can go, continue until you are looking upward, then roll onto the left shoulder and back to chin on chest.

  This exercise should be done to a slow count of 5, beginning and ending with the chin on chest. Perform this exercise clockwise and counterclockwise. Work over time toward 12 rotations of the neck. Ultimately, as you grow in strength, you can complete as many as 36 rotations to each side.

Cautions to Observe.

• Consult your physician if you have a pre-existing neck condition before exercising.

  Do not perform these exercises quickly or in a jerking motion.

  Never force your neck into a position before it can be achieved comfortably.

  Stop immediately if you experience any pain or loss of movement.

  Perform these exercises while sitting and standing.

  Slow and gentle performance of these movements is the key to success.