Neck Straightening Exercises

If you regularly hunch over a computer for long hours, it can lead to a vulture neck in which your jaw, neck and head jut forward. Your neck is no longer straight and aligned with your cervical spine. Because your muscle groups are linked, the alignment of your neck is also affected by other postural problems, such as a shrunken chest or rounded back. To straighten your neck, perform neck lengthening stretches and strengthening exercises.

  1. Stretches

    • Static stretching can lengthen tight neck extensors, straightening your neck. For example, sit in a chair with feet flat on the floor. Put an inflatable rubber ball in the small of your back. Squeeze a second ball between your knees, according to “Solid to the Neck, Mid-Back and Shoulder: Simple Exercises to Improve and Prevent Injuries” by Janique Farand-Taylor. Direct your gaze straight ahead. Gently pressing the back of your head, tuck your chin and allow your head to roll forward and toward your breastbone. Contract your abs, keeping your shoulders down. Hold the stretch for 30 seconds, and slowly return to starting position.

    Strengthening Exercises

    • Strengthening your neck flexors can help you to maintain an upright neck and head. For example, perform neck curl with a towel. It’s similar to an abdominal crunch, except you do the exercise with your neck muscles. Lie supine with knees bent and feet hip-width apart. Put a rolled-up towel in the space between your chin and throat. Lower your chin, using your neck muscles to anchor the towel. Extend your arms to your sides with palms down. Feel your neck flexors tighten as your muscles in the back of your neck relax and lengthen.

    Targeting the Deep Flexors

    • There are smaller muscles, the deep flexors, beneath the large paired muscle that runs along the left and right sides of your neck. Toning these muscles can help to straighten your neck. For example, form a fist with your right hand, placing your knuckles under your chin. Move your chin toward your chest while simultaneously lifting your breast bone. Use your fist as resistance and as a fulcrum. The range of motion is narrow. A gentle chin tuck will isolate and activate the deep flexors. Use your left hand to check the front of your neck. If your larger neck muscles are tense, you’re pushing your chin too hard, according to “Functional Soft-Tissue Examination and Treatment by Manual Methods” by Warren Hammer. Hold the contraction for 10 to 30 seconds, repeating the exercise several times throughout the day.

    Lateral Flexion

    • To stretch the muscles on the sides of your neck, perform exercises that work the lateral flexion of your neck. For example, reach over your head and put your right hand on the left side of your head. Position your fingers just above your left ear. Keeping your face facing front, slowly move your right ear toward your right shoulder. Use your right hand to gently increase the pressure on the sideways motion. Repeat on the other side. You can then strengthen those same muscles with isometric exercises. Place the palm of your right hand on the right side of your head just above the ear. Meet the resistance of your hand with the muscles on the right side of your neck. Hold the contraction for 30 seconds. Repeat the exercise on your left side.