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Neck Exercises

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The Cervical Spine

The cervical spine (neck) functions as a support for your head.  In addition to providing support, it also protects the nerves that travel from the head to other parts of the body.  The cervical spine is consistently carrying or supporting the weight of the head and gets little to no relief from this pressure.  The muscles in the neck are constantly working to balance the head and are therefore prone to stiffness and tension.  The cervical spine may also be referred to as the upper back. 

Importance of Neck Exercises and Neck Stretches

Due to the constant pressure and effort of the cervical spine and surrounding muscles, it is important that the neck be flexible and free from tension and stiffness.  A healthy cervical spine is key to long term health. 

Performing regular neck stretches and exercises will ensure long term health for the cervical spine and neck muscles and aids in the prevention of strain, injury and cervical spinal conditions. 

If you already suffer from discomfort, pain or cervical spinal conditions, it is highly recommended that you consult with your physician before incorporating exercise into your daily routine.

Upper Back Exercises

There are neck exercises that can be performed as part of your daily exercise program.  For those who work in an office environment, some of the exercises identified below may be performed at your desk.  The following may loosen the muscles providing greater flexibility, strengthened cervical spine and overall decrease in muscle tension.  There is often a noticeable improvement in upper back pain. 

1. Sit upright in chair; shoulders relaxed; looking straight ahead; chin down at a 45 degree angle. Slowly bend head to the right and hold for 15 seconds; return to starting position. Repeat for the left side.  Exercise should be performed for a total of three times for each side.

2. Sit upright in chair; shoulders relaxed; turn head to have chin close to your right shoulder being careful not to pull or feel any strain (a gentle pull is ok). As chin is close to shoulder, slowly tilt head to fix eyes on ceiling; hold for 10-15 seconds; return to starting position. Repeat for left side. Exercise should be performed for a total of three times for each side.

3. Stand with feet shoulder width apart; back straight; staring straight ahead; arms down, along side of body. Slowly rotate head to the right as far as you can without pulling or straining and hold for 20 seconds. Return to starting position. Repeat to rotate head to the left. Exercise should be performed for a total of three times for each side.

4. Stand in a door way, placing hands on door frame; lean forward to feel the muscle in the chest both stretch and tighten. Hold for 20 seconds and return to starting position. Exercise should be performed for a total of five times.

5. Lie flat on floor, face down (some may be more comfortable with a pillow positioned under the chest); extend arms away from body so they are at a 90 degree angle from the torso area. Slowly raise arms (you will feel your shoulder blades squeeze and tighten); lower arms to starting position. Exercise should be performed for a total of five times.