There are many times throughout the day that we are in front of computers, laptops, televisions or driving. All of these daily of activities can have the neck be in one position for long periods of time. When the neck does move in another direction after awhile it may be tight or even painful. Prevent neck pain and tightness by doing active range of motion neck exercises. These neck exercises will keep your head and neck flexible and pain free.

Everyone can do these neck exercises and benefit from the neck motions. These simple neck or cervical range of motion exercises are meant to be comfortable and pain free. These neck exercises are to maintain or increase neck motion and flexibility without causing any discomfort. These gentle neck exercises can be done anywhere and throughout the day. The neck range of motion exercises is a series of head movements: nodding, turning your head back and forth, bringing your ear to your shoulder, and making head circles.

The simplest way to do these neck exercises is lying down. This neck active range of motion neck exercises are great to do before getting up and before falling asleep. When in bed, remove the pillow from behind the head and be sure to be lying on your back. To do the nod neck exercise, bring your chin towards your chest and then bring your chin towards the ceiling. When turning the head back and forth, have your nose and chin go to one shoulder and then bring your nose and chin towards the other shoulder. Make sure your eyes follow the same direction you are turning your head.

The next range of motion exercise is to start by staring at the ceiling, bring your ear towards one shoulder and then the other ear towards the other shoulder. The head circles neck exercise is the combination of all the previous neck range of motion exercises.  Begin with bringing your ear towards one shoulder, then roll down towards the chest, roll towards the other shoulder and then back up towards the ceiling. All motions should be done 10 times and at least twice a day.

All active range of motion neck exercises should be done in slow-controlled and smooth movements. A gentle stretch in the neck muscles may be felt but there should be no pain during the neck motions. If there is any numbness down the arms or become dizzy with any of the neck movements, discontinue the neck exercise at that time. If these symptoms continue it will be best to have a check up with a medical professional. The next level of this active range of motion neck exercises will be described at another time. 

Another article that states how keeping your neck flexible is beneficial:

http://healthmad.com/health/how-to-relieve-a-stiff-neck/#comment-84681

Here are other articles about doing neck exercises: