How to Exercise Your Neck

Source: wikiHow

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Three Methods:Exercising a Stiff NeckTrying Neck Strengthening ExercisesDoing Core Exercises that Benefit the NeckCommunity Q&A

Whether you have a stiff neck or just want to strengthen it, there are a variety of stretches and exercises that target the neck. You can do most of them while sitting, which is perfect if you’re stuck at a desk or on a long drive.

Since your neck, trunk, and legs work together to support your weight, core strengthening exercises are also great for the neck and spine. If you’re in a lot of pain, experience chronic neck pain, or suffered a neck injury, head to a medical professional before trying neck exercises.

1. 1 Consult your doctor if you have chronic pain or suffered an injury. Stretches and light exercises are great for a stiff neck or minor pain. However, you should see a doctor, physical therapist, or chiropractor if you experience chronic neck pain or have recently injured your neck.^[1]
   • If you just have a stiff neck, or if you’re sitting in the same position at work, periodically doing quick neck exercises is a great way to relieve discomfort.
2. 2 Turn your head slowly to the left and right. You can sit or stand while doing neck rotations. Face forward with your head in a neutral position, then slowly turn it to the left as far as you comfortably can. Hold the stretch for 10 to 30 seconds, slowly turn your head to the right as far as you can, and hold for 10 to 30 seconds.^[2]
   • Do 5 to 10 neck rotations per side. Use slow, steady motions and avoid jerking your neck.
   • Remember to breathe as you stretch. Inhale as you move into the stretch, and exhale as you stretch.
3. 3 Do a set of side bend neck stretches. Start with your head in a neutral position and your shoulders relaxed. Keeping your shoulders still, slowly tilt your head to the left. Bring your left ear as close to your left shoulder as you comfortably can, and hold the stretch for 15 seconds.^[3]
   • Slowly return your head to a neutral position, then repeat on your right side. Do a total of 5 to 10 side bends per side.
   • You can do side bend stretches while sitting or standing.
4. 4 Do 5 to 10 diagonal neck stretches per…

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