The Neck: Exercises to increase flexibility & muscle control
March 30, 2009
Your neck can cause serious problems when it is in pain. It can keep you from moving around, cause migraine headaches and even make your back hurt.
There are a series of exercises you can do to help relieve the pain in your neck, but you will need to be careful with these stretches. Take it easy and slow so as not to cause more damage.
Neck turns are a great way to stretch out your muscles. Lying on the floor on your back, place a pillow under your head and keep your knees bent. Turn your head to the left gently and then back to the center.
Do this again and then repeat the same stretch turning the other way. You can also do neck tilts in the same position. Tilt your head to the right and touch your ear to your shoulder. Do this twice and repeat on the other side.
Remaining on the floor, turn on your side, knees bent and head still on the pillow. Tilt your chin towards your chest, do this twice and then tilt your head back.
Repeat this twice as well. For neck twists, remain in this position, lift your head and twist while taking a breath. Breathe out as you come back to the starting position. Do this three times.
Shoulder circles can be done sitting in a chair with a straight back. Keeping relaxed, roll your shoulders to the back and then from the back to the front.
Sitting in the chair you can also do neck and arm stretches, nodding and tipping upper neck flexion, head tilts and mini turns and a sideways tilt.
There are several other exercises you can do to get relief from neck pain. By doing these exercises whether you are in pain or not can help to prevent future aggravation to your neck.
Remember to take it nice and easy while you are doing these stretches. You will be able to keep your muscles toned and strong which will help to keep neck pain reduced to a minimum.
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