Neck Exercises for Neck Pain

Exercises to Help Neck PainHow often do you think about your neck and the job it does? Unless you’re one out of four Americans who suffer from chronic neck pain, chances are you don’t think about it very often. How often do you work out your neck? Even if you are one of those who have pain problems with your neck you still probably don’t give it the attention it needs. Well, we’re going to change that here and now, with the combined powers of physiology and teamwork, so buckle up and pay attention, and you will likely learn something.

Your neck is, at its essence, corded muscle wrapped around your spine, trachea, esophagus, and major blood pathways. It is constantly working to complete the arduous task of holding up your head, ten or more pounds of off balance bone and soft bits, and sometimes it needs a touch of extra help. Exercising these muscles has been proven to help with aching, chronic pain, soreness, and even posture.

Working the muscle group that controls your head movement is extremely simple, since you already have the parts you need to make it happen. Your cranium does a surprisingly good job of acting as weight resistance to these mild movements.

The least complex of all usual exercises is arguably the most effective. Slowly lean your head back as far as it naturally falls, then very slowly lift back up to a center position. Do this in sets of 5-10, three times daily. When lifting your head back up, I specifically say slowly because the muscles get a mild workout from lifting and turning and such, but lifting slowly forces them to maintain a stressed position, resulting in better toning and strengthening, which in turn results in less pain.

For a more complex exercise, take an inflated ball that gives to pressure, and place it between your head and a wall. Place your finger against your chin, and then tuck your chin away from your finger. Not your whole head, just the chin. Hold the chin in for a few seconds before repeating. perform two sets daily of 8-10 repetitions each for best result.

But always remember: DO NOT OVERDO IT. Just like with a limb or other muscle group, overworking your neck can result in stiffness, soreness, weakness, or an increase in previously existing pain. More or less everything we’re trying to fix and prevent.