Today, while driving, I was tilting my head to look up at the rear view mirror and then looked down to my left pants pocket to grab my wallet. I found that this movement loosen up my neck muscles and will be today’s quick neck exercises. These small movements work on the neck joints and facets.
The tilting of the head opens up the opposite side of the neck and relieves pressure off the cervical or neck joints. The diagonal movements help to keep your head and neck flexible. These diagonal neck exercises can also help with neck tension relief by making sure your neck muscles are loose.
There are two ways to do these diagonal neck exercises – one way is to tilt your head 45 degrees and move your head or to draw an ‘X’ with your nose. I’ll describe the diagonal neck exercise in just a moment and you can do them in sitting, standing, while at the computer or even driving, like I did.
Diagonal Neck Exercises:
- Breathe in
- Perform a chin tuck by bringing your chin towards your shoulder blades
- Be sure to look straight ahead
- Tilt your right ear towards your shoulders at a 45 degree angle
- Maintain your glance straight ahead
- With the tip of your nose – lead the head towards the top left corner of the ceiling
- Then bring your nose and bring your head towards your right under arm
- Breathe out
- Have your eyes follow the direction up and to the corner, then down and in
- Switch to the left and reverse the movements
- Repeat each side 10 times
There should be no pain in any direction with these head and neck movements. These diagonal neck exercises should be slow, smooth and controlled. If you begin to get dizzy, avoid tilting your head as far. Be sure that your jaw is relaxed and that your shoulders are down to get the maximum effect. The ‘X’ neck exercises will be described at a later time. Enjoy and try these out.
Today, I was reciting the alphabet to my one year old son
and he was moving his head to what I was saying. Usually he shakes his head “no”
or throws his head back but today he was moving his head in all directions. So,
his head movements to the alphabet made me think of doing these head movements
for neck exercises to do to release neck tension.
I usually give the alphabet exercise for people with ankle
or leg discomfort but only now I think of giving these as neck exercises. Just
like in the ankle, doing the alphabet neck exercises will maintain neck flexibility
and neck range of motion. These alphabet neck exercises will help loosen up any
neck stiffness and reduce neck muscle tightness.
The alphabet neck exercises can be done anywhere, any time
and in any position whether sitting, standing or lying down. These neck
exercises can be great for when you need a break from being at the computer too
long or even stuck in traffic. Or these can be great to get kids to work on
their neck flexibility as well with you. Let’s start!
Alphabet Neck Exercises:
- Using the tip of your nose as a pen – print capital letters
of the alphabet
- Now repeat doing lower case
- Then draw the alphabet in cursive
- Repeat three times each
These alphabet neck exercises should be slow, smooth and
controlled motions. There should be no pain or discomfort in any neck
direction. Be sure to breathe throughout the whole time. Avoid clenching your
jaw with these head movements. Enjoy doing these alphabet neck exercises and
let me know how you feel after trying them out.
Early today, I was doing some neck exercises and remembered another quick and simple one to do. The figure 8 neck exercises will loosen up your neck muscles and joints. I have a twist to this neck exercise and that is to do the infinity symbol as well. These are great break neck exercises to do and will help relieve neck tension.
These figure 8 neck exercises will work on the first two neck or cervical spine joints. This can become a neck workout by combining these figure 8 neck exercises with chin tucks and jaw exercises. These movements will help strengthen your neck as well as keep your neck flexible.
These figure 8 and infinity neck exercises can be done in any position whether sitting, standing or lying down. In general, you want to have good posture to keep your neck aligned properly and to avoid any other tension. You will want to breathe in through your nose and out through your mouth. Let’s begin!
Figure 8 Neck Exercises:
- Breathe in
- Perform a chin tuck by bringing your chin back towards your shoulder blades
- Squeeze your shoulder blades together as if you were pinching them together
- Relax your jaw
- Use the tip of your nose to draw the figure 8
- Breathe out
- Reverse the figure 8 direction
- Now draw the infinity symbol with the tip of your nose
- Reverse the infinity symbol
- Do each direction 10 times each
- Repeat for 3 sets
These figure 8 and infinity neck exercises will help keep your neck muscles from stiffening up after a long day. Do these and other neck exercises from this blog to maintain flexibility and less neck tension. Try these new neck exercises and let me know how your day goes!
What is a proper neck exercises routine? There’s no one way
for the right neck exercises routine. These neck exercises on the blog help
different areas of concern in the neck. What’s right for a stiff neck will vary
for someone who has neck pain. Please use these neck exercises on the blog as a
guide and to help relieve any neck discomfort you may have.
In general, a good routine will start off with a warm up of
doing range of motion neck exercises, stretch exercises for flexibility and end
with strengthening exercises for neck. A good way to start off would to let the
hot water from the shower warm your neck by bringing more blood flow to your
neck muscles. When your neck muscles are warm, they become more flexible and
give you greater neck range of motion.
The more neck range of motion you have, the more relaxed
your neck muscles are in the morning. When you have less neck tension, your
posture and jaw are relaxed. The benefits of neck exercises will improve your
posture as well as breathing mechanics. You will breathe bigger and easier than
When doing stretch exercises, these neck exercises will also
give you range of motion. These neck exercises will help you get a little more
range at the end of your motion. This will lengthen your muscles and give you
Once you perform these stretches, you want to strengthen
your neck muscles at the new range you have acquired. This will may sure that
you are able to use the full range with stability and less discomfort. After
strengthening, you want to cool down again by doing range of motion neck
If you become sore, putting ice or a cold pack will relieve
your neck discomfort. All neck exercises should be done in a slow, smooth and
controlled motion within your tolerance. There should be no pushing beyond your
discomfort level or you actually can hurt yourself.
Try some neck exercises and let me know which ones you do
and how well they work. One thing to keep in mind, is that these neck exercises
are meant to be part of your daily routine to help your health overall. So
enjoy and don’t forget to do some neck exercises once you are done reading this