Neck Spasm Exercises

Neck Spasm Symptoms

• Symptoms of neck spasms are a tight, hard feeling in your neck accompanied by pain. Headache can accompany neck spasms since the muscles running from the neck to the head are affected. Your neck will feel tender to the touch in certain areas, which possibly triggers pain elsewhere in your shoulders or back.

When to Exercise

• In most cases, you will be able to begin exercising your neck to relieve spasms right away. Consult your doctor for treatment and make sure it's OK for you to begin rehabilitation exercises. Neck-spasm exercises can be accompanied by physical therapy, massage and medication.

Rehabilitation Exercises

• Neck flexion stretches the muscles that hold up and turn your head. Turn your head to the right. Clasp your hands behind your head. Use your arms to slowly pull your chin to your chest near your collar bone. Concentrate on relaxing and feeling the muscles stretch. Count to 15. Release and do the action again three times. Repeat the entire process again turning your head to the left instead of the right.

  Chin tucks stretch the lateral muscles on the front of your neck and those that run down the back. Use the fingertips of either hand and gently press straight back on your chin. Keep you head level at all times. Hold this stretch for a count of five and repeat it five times.

  The upper-trapezius stretch stretches the muscles that run from your shoulders to your head. Sit down in a firm chair. Sit up straight and place your right arm over the top of your head. Grasp the left side of your head with your right hand above your ear and gently pull, tilting your head to your right. You will feel the stretch down your neck behind your left ear down to your shoulder blade. Hold this stretch for a count of 15. Release and do the action again three times. Repeat the entire stretch using your left arm and grasping your head above your right ear with your left hand.

  Do six neck rotations, three each way to the right and left. Begin by looking over your right shoulder. Use your right hand and gently push against your chin with your palm toward your shoulder. Count to 10 and release. Repeat looking over your left shoulder.

  Scapular squeezes are accomplished by standing with your arms at your sides. Squeeze your shoulder blades together and count to five. Repeat this stretch a total of 30 times in three sets of 10 with a brief rest between.

  Thoracic extensions stretch the muscles running down the front of your neck. Sit in a chair. Sit up straight and clasp your hands behind your head. Arch your back and look upward to the ceiling. Relax and repeat this stretch 10 times.