Five Exercises to Help
Your Neck Stay Pain-Free
The neck is the most flexible part of your spine and just like any
other area of the body, movement exercises and good posture are
important to maintain its health. Neck pains can be brought on or
aggravated by how you treat this vital structure. We often neglect our
neck when it comes to exercises, focusing instead on our legs or heart.
So try these helpful hints and incorporate them into your daily routine.
Moving your neck slowly through all its ranges is key. It is important
to do pure movements rather than combinations, rolling the neck around
like a ball and socket joint (such as the hip or shoulder) is to be
avoided. Instead, flex the neck forward until your chin touches the top
of your chest. Then, slowly bend your neck backwards, chin to the sky
These movements should not cause pain if they are done slowly and you
have no pre-existing injury.
The next movement is side bending and is accomplished by trying to bend
either ear towards the shoulder. Do this in front of a mirror so that
you keep your head straight looking forward. Note whether you can do
this the same amount to each side.
The last movement is rotation. Simply rotate your chin slowly so that
you are looking over one shoulder. None of these movements should cause
pain or make you dizzy. If they do, then it's a sign you have a neck
injury.
An important aspect of neck function is how the shoulder girdle
influences neck posture and motion. Try rolling your shoulders forwards
and backwards, stretching slowly, to help ease tension at the neck.
General exercises such as fast paced walking or hiking are important for
your neck too. Remember, your spine is the core of your body and
walking is one of the least "injury-producers," something you can keep
up well into your later years.
Lastly, make sure your neck posture is kept upright when you are
talking on the phone, driving, reading, doing other tasks, or sleeping.
A very small pillow is usually best for sleeping and neck support
pillows are available to help maintain the normal forward arch of the
neck. A small pillow will allow your head to ease back, relaxing the
muscles at the back of the neck.