Neck Exercises At Home to Prevent Injury and Build Strength

Your neck is the key connection for your head to your upper body. It is affected by stress, exercise and chronic conditions such as arthritis and so doing neck exercises at home can be key in maintaining a healthy, active and pain free upper body.

Exercises can be used to relieve pain or strengthen your neck. When doing these kind of neck exercises at home, it is important to remember that if you have any previous neck injuries or trauma, to check with a medical professional first. No exercise should induce pain, and to avoid damaging your neck, make sure all movements are slow and controlled. Always stand or sit with a straight spine and try to do exercises daily for optimum results.

To strengthen your neck, use a rolled towel as a support to the back of the neck, holding the ends taught
with each hand. Keeping the back straight, slowly move your head up and back over the towel to look at the ceiling. Apply mild pressure to support the spine.

Resistance exercises use the hands placed on the head to gently push against to create strength. Try this as a sequence. First place your hands palm down on your forehead and slowly push against them. Do this five times. Put your hands behind your head, again palms against the head and lacing your fingers, gently push against them and do this five times. Finally, place one hand to the side of your head and push against it five times each side.

To relieve minor pains or tension in the neck, try this following workout, holding any position for no more than 30 seconds. You can stop at any time if you feel discomfort and simply go back to the exercises later.

First, move your head forward trying to touch the chin to the chest, then back to facing forward. Continue by slowly extending the head back but do not over extend as this can damage the muscles. Move your head back so eyes are looking dead ahead, then slowly move you head to one side as if touching your ear to your shoulder. Move the head back to the upright position and then to the opposite side.

By doing these neck exercises at home or even in the office you will find your neck feels looser, stronger and your spine less prone to aches and pains.