Head & Neck Exercises

Improper posture and stress are among many issues that can cause tension in your body. Tight muscles in your neck and directly under your head can cause the neck and head to ache and even affect the alignment of your spine. You can take an active role in strengthening and loosening the muscles, however, by sticking to a regular exercise routine for your neck and head.

  1. Posterior Neck Muscles

    • This exercise helps to stretch the muscles in the back of your neck. Make sure you are sitting comfortably in a chair and allow your head to drop forward and as far down as it can comfortably go.
      Interlace your fingers and place both hands on the back of your head so that your fingertips are at the back of your skull. Exhale and use your hands to guide your head slightly lower in front of you (do not push yourself past your comfort level). Hold this stretch for one to two minutes. Repeat the stretch once again with your head rotated to the left and then to the right. You should feel all of these stretches in various muscles at the back of your neck and possibly down into your back.

    Anterior Neck Muscles

    • This exercise helps strengthen the muscles in the front of your neck. Stand with your feet about hip-width apart or sit upright with your feet on the floor and your spine tall. While taking a deep breath, gently set the base of your hands on your forehead, right above your brow. Exhale and push your head into your hands, allowing neither your head or your hands to move. Hold this resistance for three breaths and then relax. Repeat this exercise five to 20 times, depending on your comfort level.

    Neck Rotation

    • This exercise is similar to the anterior neck muscle strengthening exercise, only it focuses on the muscles on the front sides of your neck. Sitting upright or standing, turn your head as far right as you comfortably can. Keep your chin level and place your left hand on the left side of your head. It should be at or in front of the ear. Take a deep breath and let it out as you turn your head to the left, but resist the pressure with your left hand. Hold for three breaths and repeat it five to 20 times, depending on your comfort level. Repeat this exercise on the opposite side.

    Suboccipital Muscles

    • This exercise stretches the suboccipital muscles, which are located directly inferior to your head. You may feel them especially sore if you spend a lot of time staring up at a screen such as when you are sitting in the front row of a movie theater. Sit upright with your head above your body. Keep your mouth closed and teeth together, and place a few fingers of one hand on your chin. Exhale and use your fingers to push your chin back. Hold this stretch for one to two minutes. You should feel a stretch in the muscles in the back of your neck below the base of your skull. You will also likely produce the appearance of a double chin.

    Warning

    • If you have a neck injury or any neck issues such as a trapped nerve in your neck or a cervical spine instability, you should consult your physician before attempting any neck stretching or strengthening exercises.