Are you feeling stiffness in your upper neck? Do you have neck tension and maybe even a headache? Try doing head clock neck exercises to relieve your neck discomfort. This neck exercise will help loosen the back of the neck muscles and also keep your head and neck mobile. The flexibility in the neck will reduce any neck tension that you encounter throughout the whole day. When you do these head clock neck exercises, you should be able to keep your head and neck range of motion without pain.

You can do these head clock neck exercises lying down, sitting or standing. I would first recommend doing them either lying down or sitting in order to prevent any falls or becoming dizzy while doing the neck exercise. I will start you off with the lying down head clock neck exercise.

Start while lying on the bed or floor. You should be on your back with your knees bent and your feet flat on the surface. Have your arms be by your side or crossed on your stomach. Relax your shoulders. You can support your head with a pillow. You head position should start with a chin tuck and your eyes should be looking up at the ceiling. This is your starting position for this neck exercise.

Think as your head as a clock and that your nose is the clock’s hands. Your nose will guide you through the different hours of the clock. Take a breath in. Start the neck exercises at 12 o’clock. You will tilt your head a little to reach for that number with your nose. Keep your eyes open and look in the same direction as where your nose is going. Breathe out as you go through the head clock. Now go to the next hour with your nose after a couple of seconds. Continue until you reach 12 o’clock again. Repeat this 10 times. Reverse the direction and go counter-clockwise. Do these neck exercises twice a day.

The head and neck motion should be slow and controlled. There should be no pain or discomfort with these neck exercises. After you have done these neck exercises, be sure to rise from the bed or floor slowly in order to avoid any dizziness. These head motions should relieve neck tension and let your neck muscles be a lot more flexible throughout the day.  This will also keep the head and neck loose which will reduce any neck pain or discomfort. The sitting and standing head clocks will be described at a later time.