Neck Strain Exercise Tips
Some of the recommended neck strain exercises include; Head lifts which help you maintain or regain your range of motion. Neck rotation done while seated in a chair, keeping your neck, shoulders, and trunk straight. First, turn your head slowly to the right. Move it back to the forward position then relax. Do this 10 times. Neck side bend is done by tilting your head so that your right ear moves toward your right shoulder. Make sure you do not rotate your head while tilting or raise your shoulder toward your head. Repeat this exercise 10 times in each direction.
Neck flexion can be done by bending your head forward, reaching your chin toward your chest. Repeat it 10 times. Neck extension: Bring your head back so that your chin is pointing toward the ceiling. Repeat 10 times. Chin tucks are done by placing your fingertips on your chin and gently pushing your head straight back as if trying to make a double chin.
Upper trapezius stretch: The upper trapezius muscle connects your shoulder to your head. Sitting in an upright position, put your right arm behind your back and gently grasp the right side of your head with your left hand to help tilt your head toward the left. Repeat 3 times on each side. Scalene stretch: This stretches the neck muscles that attach to your ribs. Sitting in an upright position, clasp both hands behind your back, lower your left shoulder, and tilt your head toward the right. Lower your right shoulder and tilt your head toward the left until you feel a stretch. Repeat 3 times on each side.
Neck isometric exercises include Neck flexion done by sitting tall, eyes straight ahead, and chin level. Neck extensions are done by clasping your hands together and place them behind your head. Press the back of your head into your palm.
Neck side bend: Place the palm of your hand at the side of your temple and press your temple into the palm of your hand. Tuck your chin and lift your head toward your chest, keeping your shoulders on the floor. Repeat 10 times.
Neck side bend: Lie on your right side with your right arm lying straight out. Rest your head on your arm, and then lift your head slowly toward your left shoulder. Repeat 10 times. Switch to your left side and repeat the exercise lifting your head toward your right shoulder.
Hands and knees neck extension: Get on your hands and knees and look down at the floor. Repeat 10 times.