Who Needs Neck Exercise?

• Most people experience neck discomfort or pain at some point in their lives. Although neck problems are often overlooked, they require as much attention as back problems. Take the time for neck exercises now, and by investing that time, you can avoid discomfort, pain, and maybe even surgery in the future.

When Your Neck is Strained

• Your neck issues may suddenly arise after an accident. Or they could gradually develop due to stress, lack of sleep, and work habits. The good news is that you don't have to live with a painful neck. Neck exercises can help relieve pressure and tension feelings in your shoulders, back, or jaw. They can also alleviate headaches or pain and tingling in your arms and fingers. Exercise often restores neck health, and a healthy neck does not feel discomfort or pain.

Neck Exercise Program

• If your muscles are not strong and flexible, your neck can be injured. Also, poor posture means we often hold our necks incorrectly. An exercise program helps reduce neck injuries by correcting posture, increasing range of motion, and strengthening the muscles supporting the neck. Maintaining a healthy and balanced neck requires only 15 minutes, 3-5 times a week.

Normal Range of Motion

• Flexible muscles and joints allow you to move your neck in three main directions. There is a specific range of motion that is normally possible for each direction.

Benefits of Neck Exercises

• Exercises help you relax. They correct your posture, improve your mobility, and strengthen and make your neck muscles more flexible. Doing exercises 15 minutes a day, 3-5 times a week, alleviates your discomfort and pain and prevents potential neck problems. Be gentle with your neck so it will be gentle with you.

Exercise Recommendations:

• Stop any exercise that causes pain or increases existing pain.
• Exercise in a quiet and calm environment.
• Wear comfortable clothing. Remove your shoes.
• Listen to your body during exercises; feel where there's more tension and focus there.
• Relax. Don't be tense.
• Breathe deeply and slowly; don't hold your breath.
• Do slow and twisty stretching movements.
• Incorporate what you learn into other exercises.

Helpful Tips for a Healthy Neck

• You can continue with your activities when your neck hurts. Since this pain is a warning, avoid the activities that cause it.

Daily Routine

• Don't tilt your head back when shaving.
• Wash your head in the shower.
• Use a straw if you need to drink from a bottle or can.

While Working

• Take a break and exercise at least every half hour.
• Work at eye level.
• Use a ladder when reaching.
• Sit upright when reading and writing.
• Be careful when lifting heavy things.

While Driving

• Don't drive or ride a horse for long periods. Take frequent breaks. Adjust your seat and the pillow behind your head to support your back and head.

Leisure Activities

• Take breaks from activities like gardening, reading, or sewing. If you're spectating somewhere, sit forward so you don't have to tilt your head back.

Sleeping

• Use firm pillows. Don't sleep on your stomach. This position strains your neck. Lying on your side or on your back with a pillow under your bent knees is best.