If you have stiffness, soreness, or fatigue in your neck that causes discomfort, you could benefit from a regular program for stretching and strengthening the muscles of the neck. Just like other muscles in the body, the neck muscles can become stressed by everyday activities such as sitting at a desk, or sleeping the wrong way. Constant tension in the neck can also lead to headaches and back pain. Performing these exercises a few times a week can help reduce stress in the neck and make it stronger and more flexible.
Isometric Neck Exercise
By applying pressure to one side of the head and using the neck to resist that pressure, you can build strength in the neck. To perform an isometric neck exercise, place one hand on the front, back, or side of your head. Move your head in the direction of your hand, while using your hand to resist the movement. Hold for a count of five and then release. Perform five to 10 repetitions on each side of the head.
Neck Extension
Neck extension helps to both stretch and strengthen the muscles of the neck and should be performed on all four sides. Sit in a comfortable position and extend your head forward, jutting your chin out. Hold in this position for five seconds. Next, extend your head backwards, so that your chin doubles up, and hold for five seconds. Extend the head to each side, holding the position for five seconds. Repeat the holds on each side five to 10 times.
Neck Stretches
A simple neck stretch can go a long way to relieve stress and tension in the neck muscles. Sitting in a comfortable position, reach your right hand up and over your head, bring the hand over the left ear, fingers pointing down toward the neck. Gently pull your right ear down towards towards your right shoulder and hold for a count of five seconds. Release and switch sides, taking your left hand up and over your right ear. Next, stretch the back of your neck by placing one hand on the back of your head and gently pressing the head forward and down, bringing your chin to your chest. Hold for five seconds and release. To stretch the front of the neck, you need not apply pressure; simply tilt your head back as far as you can and hold for a five-second count.
Jody Braverman is a Seattle-based personal trainer, yoga instructor, and health and fitness writer. Contact her with comments or questions at JodyBraverman@gmail.com.
Added on 05/11/2010
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