Exercises for Neck Problems

Neck exercises are simple, quick, and essential for a flexible and strong neck. Exercising and stretching your neck muscles eases neck pain, stiffness and tight muscles. Exercising your neck can help with arthritis, whiplash and even pinched nerves. Try out some of these simple exercises to alleviate your neck problems and enjoy waking up without neck pain.

  1. Before You Start

    • If you have pre-existing neck problems, consult your doctor before you start exercising. For best results, always keep your neck and back straight and always perform your exercises slowly. Know your limits--make sure you can complete the exercises comfortably without jerking your head (ever!). Make sure you don't overwork yourself.

    Side Resistance

    • This stretch loosens your neck muscles and keeps them flexible and strong. Simply put one hand on the side of your head. Slowly tilt your head to that side using your hand to "resist" the force of your head. Hold this position for five seconds, then relax your neck. Repeat the same on the opposite side and do about 5 to 10 repetitions.

    Lateral Flexion

    • This exercise stretches and increases mobility in your neck, especially if you have a stiff neck or a pinched nerve. Stand up straight with your hands at you sides and tilt your ear toward your shoulder as far as you can. Do not twist your neck. Pause for a second. Then tilt your head slowly to the other side, repeating the steps. Complete 5 reps.

    Isometric Exercises

    • This quick exercise strengthens your neck muscles. Put your palms against your forehead and push your head and hands against each other. Hold for 5 seconds and do 3 reps.

    Neck Twist

    • This exercise helps to relieve a stiff neck. Stand up straight with your feet shoulder width apart, looking straight ahead of you. Breathe slowly--in through the nose, out through the mouth. As you exhale slowly turn your head to one side until it's in line with your shoulder. Make sure you don't strain your neck by turning your head too far. Exhale as you slowly bring your head in the center. Inhale and do the same exercise on the other side. Pause for 2 seconds. Repeat the exercise about 12 times and try to stretch your neck a little farther each time (if possible). Over time you might find that you can do up to 20 twists at a time, but never push yourself.