ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Neck Exercises

Updated on January 6, 2018
Bob Schroeder profile image

My neck was very stiff without much movement from side to side. After 6 months of these exercises, I can freely move my neck with no pain.

Does Exercising The Neck Help?

Yes it certainly does. I can vouch for them.

As I was going through therapy for my shoulder, the doctor said that my neck had very little movement side to side. In fact he told me that if I didn't do something about it, I might lose all movement in the near future. He was very concerned that I was driving and couldn't move my head to see traffic off to the side.

They began stretching me on a machine each visit and gave me some exercises to do that would loosen up the muscles.

I began to feel more movement, but then my visits ended. I was at a loss about what to do. I had shoulder exercises that would make my shoulders better, but my neck still needed lots of work.

I did tons and tons of research, started a program of my own and in a year, I had very good movement. I continue to do my exercises 5 days a week and everything is better. My neck is no longer sore, my head doesn't droop and I have good movement side to side.

I want to share my program with you in hopes that you will also see vast improvement in your movement and pain.

Take Good Care Of Your Neck

Necks look good when exercised correctly
Necks look good when exercised correctly | Source

A little effort goes a long way

If you stretch each day and do a few neck exercises, your overall ability to move will improve and neck pain will diminish.

Always Warm Up First

When doing any form of exercise, you should always do some warm up exercises. If you don't, you run the risk of tearing or straining a muscle. That is why all sports teams spend up to an hour warming up before any contest or practice session. I have learned over time that my body is very stiff and requires a lot of warming up.

Here is what I do to get my neck muscles warmed up so I can continue with my neck exercises. Without this warm up, my muscles strain and I can't get a good workout.

Sitting upright, with good posture, in a chair:

1. Slowly turn my head from left to right and back 5 times. Don't strain, just turn to the point where it gets hard to move.

2. Starting with my chin down toward my chest, move my head up an back then back down 5 times. Don't strain.

3. With my head in a neutral position looking forward, I angle my head to the upper left then down to the lower right then back to neutral. Do this 5 times.

4. Same as in number 3, except go to upper right then lower left. 5 times.

5. With my head level looking to the left, I do an upper half moon circle to the right then back again. Do Not do a complete circle, only half. 5 times

6. With my head level looking to the left, I do a lower half moon circle to the right and then back again. Only half a circle not a complete circle. 5 times

This should be enough warm up, if not repeat the six exercises.

Here Are Some Other Warm Up Exercises

After Warming Up, Do Neck Exercises

Now that you are warmed up let's do the neck strengthening exercises.

Still sitting in your chair:

  1. With head in neutral position look to the left until you feel that you can't look any farther, then try to go a little further. Continue to try and move further to the left and hold for 10 seconds. Repeat 5 times.
  2. Same as exercise 1, but do it to the right.
  3. With your head in an upright position, try to move your left ear to your left shoulder. Continue to try and move toward the shoulder and hold for 10 seconds. Repeat 5 times.
  4. Same as exercise 3, but do it to the right.
  5. Same as exercise 1, but use your right hand to push the head farther left. Be gentle but continue to push as you relax your neck. Do this for 10 seconds, 5 times.
  6. Same as exercise 5, but to the right using your left hand.

What others have to say

Treat Your Own Neck 5th Ed (803-5)
Treat Your Own Neck 5th Ed (803-5)

Once you start to get your neck into shape you may want to try some exercises that other people are doing. This book gives you the information you need to try new things.

 

Who Does Neck Exercises?

view quiz statistics

More After Warm Up Neck Exercises

What Are The Benefits Of Exercising The Neck

Doing Exercises
Not Doing Exercises
Doing Sometimes
No more sore neck
Sore neck
Some relief
Flexibility
Not flexible
A little flexible
Better posture
Droopy head
A little better posture
If your neck hurts, you have bad posture and you have a hard time looking to either side, you need to do neck exercises.

Your Neck Looks Better When Exercised

Skinny necks could cause neck pain
Skinny necks could cause neck pain | Source

Eat Anti-inflamatory Foods

One thing a lot of people neglect is the type of food they eat. Not just the type of food, but also the amount of food they consume during the day.

In today's society it is the norm to eat fast food, processed food and restaurant food. Basically, this type of eating is contrary to the needs of our bodies.

If you have any kind of ailment, those foods could cause more pain and more inflammation. If you have a great deal of inflammation in your body your joints will hurt, you will find it hard to continue to do the things you normally do and you most likely will gain weight.

By doing most of your own cooking you can eliminate many of the foods that are harmful to you and you can include many more of the most beneficial foods, such as vegetables.

If you eat less processed foods like white bread and most breakfast cereals,you will be off to a good start. Basically anything that comes in a box is a processed food.

Cutting our all fast food can bring great benefits by eliminating inflammation.

By watching what you eat and doing your neck exercises on a daily basis, you will soon notice much greater flexibility and less soreness.

To Sum It All Up

Keep in mind these important points about doing neck exercises

  • Always warm up first
  • Don't strain your muscles
  • Try to do your exercises at least 5 times a week
  • If you get sore, try heat or massage on the sore point
  • Neck exercises can only be beneficial if you do them
  • Eat correctly to eliminate inflammation in your body

Please give your ideas and opinions about neck exercises

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)