Victor Forge
Our necks, also known as the cervical spine, are made up of seven vertebrae that extend from the base of the skull to the upper back. We often take our necks for granted, relegating them to mundane actions like looking down at screens or sleeping on high pillows, which can create torque and lead to tight, angry cervical muscles. To flex and strengthen your neck muscles, try these simple exercises: gently pull your head forward and down, hold for 20 seconds, and repeat on the other side; slowly turn your head side to side, holding for 5-10 seconds; or try making circles with your shoulders. These movements can help prevent neck strain and keep your cervical spine happy and healthy.
How to flex neck muscles
| Characteristics | Values |
|---|---|
| Stretch neck by moving head | Move head slowly in all directions, keeping shoulders relaxed and chin aligned to the trunk |
| Turn head left and right | Go as far as you can, hold for 5 seconds on each side |
| Make circles with shoulders | Shoulders should go backwards and downwards |
| Stretch arms | Stretch across the chest, towards the ceiling, and backwards |
| Walk around | Get up and walk to relax muscles in the spine |
| Place hand on forehead | Apply pressure to your head for 5 seconds, then relax |
| Place hand on back of head | Apply pressure to your head for 5 seconds, then relax |
| Use a rolled towel | Place a rolled towel around your neck and hold the ends with your hands, slowly looking up as far as you can while rolling your head over the towel |
| Resistance exercise | Using your hand for resistance, use neck muscles to press against it |
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What You'll Learn
Stretching your neck by moving your head in all directions
To flex your neck, or cervical spine, you need to stretch the muscles by moving your head in all directions. This is especially important if you spend a lot of time looking down at screens, using devices, or driving, as these actions can create torque on the neck.
To begin stretching your neck, stand with your back straight and your shoulders relaxed. Avoid arching your back or tucking your tailbone. Keep your chin aligned with the trunk of your body and gently begin to move your head slowly from side to side. Go as far as you can on each side and hold the position for 5 seconds.
Next, you can try a forward-facing motion. Slowly lower your chin towards your chest, feeling the stretch in the back of your neck and upper back. Hold this position for 20-30 seconds. You can also do this exercise in repetitions of 10, holding for 5 seconds each time.
Another exercise to stretch your neck is to look straight ahead and then slowly lean your head to one side. Using your hand on that side for resistance, use the muscles in your neck to press against it. Hold for 5 seconds, then return to the starting position. Repeat on the other side. Do ten repetitions of this exercise.
These exercises are a great way to prevent neck strain, especially if you work at a computer or have to keep your head in a steady position for long periods.
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Using your hand for resistance against your head
- Start by sitting or standing with good posture, keeping your head squarely over your shoulders and your back straight.
- Place your right palm on top of your head. Rest the back of your left hand against your lower back or hold onto a chair with your left hand for support.
- Gently pull your head forward and down, using your hand for resistance, until you feel a stretch in the muscles at the back of your neck. Do not force the motion.
- Hold this position for 20 seconds, then slowly return to the starting position.
- Switch arms and repeat the same movement for 5 to 10 repetitions on each side.
It is important to keep the following tips in mind when performing this exercise:
- Avoid any sudden or forceful movements.
- If you feel pain, stop the exercise immediately.
- Ensure that you are only feeling tension in your neck muscles and not pain.
- Focus on slow and controlled movements to maintain correct alignment and posture.
- Keep your head in a neutral position throughout the exercise.
In addition to using your hand for resistance, you can also incorporate resistance bands into your neck flexion exercises. Resistance bands offer constant tension and can provide more resistance towards the top of each repetition, allowing for ongoing progress. When using resistance bands, it is important to follow safety guidelines to minimize the risk of injury.
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Practising side-bending and head circles
Side-Bending
To perform a side-bending stretch, start by standing or sitting with your arms relaxed by your sides. Engage your abdominal muscles to support a straight spine and gently draw your shoulder blades back and down. Slowly bend your neck to bring your right ear toward your right shoulder, keeping your shoulders still. Hold this position for 5–10 seconds, then repeat on the left side. Aim for 2–4 repetitions on each side.
To deepen the stretch, gently apply pressure to your head with your hand. If comfortable, you can further stretch the SCM muscle (which connects the sides of your neck to your ribs) by gently lifting your chin. For an even deeper stretch, interlace your fingers at the base of your spine, lower your left shoulder, and tilt your head to the right as far as you can. Hold this position for 15–30 seconds.
Head Circles
The Neck Circle, or Neck Roll, is performed by first tucking your chin to your chest and then rolling your head in a circular motion. This exercise is intended to stretch the muscles and ligaments of the neck and is often used as a warm-up before more intense physical activity.
However, caution should be exercised when performing Neck Circles, as the motion can put the head and neck in an extreme position, increasing the risk of compression and hyperextension of the cervical spine, which may lead to instability and injury.
Therefore, while side-bending and head circles can be beneficial for neck flexibility and health, it is important to be mindful of potential risks and take a cautious approach when incorporating these exercises into your routine.
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Using a rolled towel to help you look up
To begin, find a small hand-sized towel and roll it up lengthwise. The diameter of the rolled towel should be around 3 to 5 inches. You can use rubber bands or duct tape to secure it. Once rolled, lie down on a firm surface and place the towel under your neck, allowing your head to drop slowly over it. Take some deep breaths and relax your neck and shoulders. This will help to reduce any tension and restore the natural curvature of your neck.
If you want to increase the intensity, you can perform this exercise with your arms outstretched. You can also place the rolled towel vertically down your spine, allowing your head, neck, and arms to drop back. This will create a lever that helps to bend your spine back, but it is quite an intense position, so you may only be able to hold it for a maximum of two minutes.
Additionally, you can use a partner to assist you in performing the traction. Have them hold both ends of the towel and gently pull it up towards the base of your skull without lifting your head. They should then apply a gentle traction force that is firm enough to create a stretch in your neck muscles but not too intense as to cause discomfort. Hold this stretch for 10 seconds and slowly release.
By performing these exercises consistently, you will be able to improve your neck flexibility, range of motion, and overall neck health.
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Taking regular breaks from the computer screen
Firstly, it's important to understand the impact of our modern lifestyle on our necks. We often spend a lot of time looking down at screens, sleeping on high pillows, or driving with our heads forward, creating torque on the neck. This can lead to tight and shortened cervical muscles, causing pain at the base of the skull, upper back, and even tension headaches.
To counter this, try setting a timer to remind yourself to take a break from the screen every half hour. During these breaks, practice some simple neck stretches. One easy stretch is to slowly lower your chin towards your chest, feeling the stretch at the back of your neck and upper back, and hold for 20 to 30 seconds. You can also do head circles and side-bending exercises to work those neck muscles.
Another exercise is to sit with good posture, and then let your head fall towards your shoulder. You can apply gentle pressure with your hand to increase the stretch. Hold this for 30 seconds and repeat on the other side. Keep your head in a neutral position and avoid any movements that cause pain.
Additionally, you can try this stretch: place your right palm on the top of your head and gently pull your head forward and down until you feel a stretch in the muscles at the back of your neck. Hold for 20 seconds, then switch arms and repeat.
Remember, it's important to intentionally move your neck in a variety of ways to keep those muscles flexible and strong. So, make sure to take those breaks and give your neck some love!
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Frequently asked questions
Start by looking straight ahead. Slowly lean your head to the left. Using your left hand for resistance, use the muscles in your neck to press against it. Hold for five seconds, then return to the starting position. Repeat on the other side. Do ten repetitions. This is a good exercise if you have to keep your head in a steady position for extended periods, such as when working at a computer.
You can try side-bending and head circles. Stand facing away from a wall, with just your bottom touching it. Don't arch your back or tuck your tailbone. Allow your chin to gently drop towards your chest, feeling the stretch in the back of your neck and upper back. Hold for 20-30 seconds.
You should do these exercises every half hour to prevent neck strain. Take frequent breaks from the computer screen to stretch.
