How to Do Range of Motion Neck Exercises

Range of motion neck exercises are used to increase joint mobility resulting from age, injury, pain or stiffness. Average daily activities do not put joints through their full range of motion, so gentle stretching exercises are used to move joints through their complete range of normal movement. The joints of the spine and neck don’t have a high range of motion. As a result, these joints sometimes stiffen, even during periods of inactivity such as sleep. Many people wake with a stiff neck without realizing that a series of simple range of motion stretching exercises could help eliminate that early morning pain. Range of motion neck exercises gently stretch the muscles around the neck. To a large degree, the following exercises are preventative in nature. These three exercises will help increase range of motion if done daily, reduce pain, and increase flexibility. Make sure to breathe during these exercises. Every exercise should be done slowly to avoid injury. Don’t rotate the head around and never push the stretches to the point of pain.

Difficulty: Easy

Instructions

Things You'll Need:

• Straight-backed chair (if desired)

1. Sit on a straight-backed chair, or stand. Good posture is important, so make sure you aren’t hunching your shoulders, your back is straight and that your arms are straight at your sides. If you’re sitting, place yourself comfortably in the chair with a straight back.

2. Tilt your head slowly to the right, aiming your right ear to your right shoulder. Hold this position for a count of 5 and move your head to a straight position. Now slowly tilt your head to your left shoulder, again aiming your left ear to your left shoulder. Your eyes should be looking forward. Complete these exercises 5 times on each side.

3. Returning to your straight-backed position, gently move your head forward, dropping the chin on the chest. Hold for a 5 count and return to a forward-facing position. Then gently lift your chin up, facing the ceiling. Don’t drop your head backward, just move slowly. Hold for a count of 5 and return to your forward position. Complete this series of exercises 5 times forward and backward.

4. In your straight position, gently turn your head to the right as far as you can without pain. Hold for a count of 5 and release. Now turn your head slowly to the right and hold for a count of 5 and release. Complete this series of exercises 5 times to the right and left.

5. As your flexibility improves, gradually increase the number of repetitions to 10 per side. Range of motion neck exercises should be performed twice daily for maximum benefit.

Tips & Warnings

• Never bounce or bob your head during a neck stretch.
• Never stretch to the point of pain. As your neck becomes more flexible, your ability to stretch further will increase.

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