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Tips on How to Prevent an Achy Neck

Updated on March 13, 2018
Kenna McHugh profile image

My work with top natural health professionals and experience as a fitness instructor teach me health tips that I am proud to share.

Most neck exercises can be performed while seated or standing unless otherwise directed.


Take Care of Your Neck

Whether your neck is stiff or not, or anytime for that matter, take the time to think about your neck. The muscles of the neck can rotate and flex the neck backward and forwards in addition to side to side. Even when you turn your head, your neck muscles do all the work to support your head. You need to take care of your neck, so it will take care of you.

You need to be smart and take into consideration that exercising the neck and using proper form relieves stiffness and loosens the neck muscles, so the tendons and nerves are stimulated. Most neck exercises can be performed while seated or standing unless otherwise directed.

Precision Nutrition
Precision Nutrition

Stretch Each Side

Try this exercise for the neck first. It is very simple and can be done throughout the day to help keep the kinks away. You basically place your head and neck in a neutral position but not slouched. Place both your left hand on the left side of your head and gently push for 15 seconds.

Resist any movement of your head by isometrically contracting your neck muscles. Repeat with your right hand on the right side of your head. This is an excellent way to strengthen your neck muscles with minimal risk of injury.

You can even perform this simple exercise on the front and back of the head.

Towel Stretch

Also, try this second exercise for the neck. It is done with a workout partner to help you with this towel exercise. Make sure you use a medium sized towel and fold it length-wise several times until you have a two-inch width.

Sit your body on a sturdy chair or bench. Then, lay the towel over the center of your forehead. Together with our partner standing from behind, have him hold each end of the towel applying even tension during the exercise.

Slowly but surely push your head against the towel moving forward as you try to touch the chin to the chest. If you don`t reach your chin at first, don`t worry, you get better as you do the exercise.

Perform the exercise in three sets at 12 to 15 repetitions, two to three times a week.

Neck Stretching Relieves Stress

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Neck Pain Stretches & Exercises

Avoid Injury

Throughout your life remember that it is important to understand that you do need to exercise your neck, but not as much as you exercise the rest of your body, just enough to keep your neck loose and tension free. Neck exercises don`t need to be extreme just effective muscle training to keep the neck in shape and avoid injury.

Talk to your doctor or fitness instructor about stretching and keeping your neck healthy and in shape. It is the best way to avoid injury.

© 2015 Kenna McHugh


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    • Kenna McHugh profile imageAUTHOR

      Kenna McHugh 

      3 years ago from Northern California

      I agree. Animals set a good example on when to stretch. My dog and cat stretch every morning. They stretch whenever the rise from a sitting or lying position.

    • peachpurple profile image


      3 years ago from Home Sweet Home

      wake up in the morning, giving a good stretch for the neck is refreshing


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