Healthy knees require continuous motion. However, our generally sedentary lifestyles are at odds with the maintenance of robust knee joint architecture. Left motionless throughout large portions o ...View Article
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One common cause of neck pain is weakened muscles in the front of the neck and overactive, tight muscles in the back. Stretching and strengthening these muscles can help to reduce and prevent neck pain. Here are some exercises to try:
Begin by lying flat on your back. Tuck your chin to chest and raise your head no more than an inch off your bed or floor. For best results, hold this position until your muscles fatigue (they may even begin to shake a bit). Relax and lower your head to your starting position. Aim for three repetitions of this exercise, once or twice each day.
Sit or stand with your neck tall and erect. Keeping your chin level, jut your head forward. Next, drop your chin to your neck. Now place your hands on the back of your head to gently encourage a stretch of the muscles at the back of the neck. Hold this position for several seconds. Try to repeat this stretch three to fives times, as often as once an hour, each day.
As you look straight ahead, tilt your head to one shoulder using your hand on that side to gently pull your head toward your shoulder. Hold the stretch for several seconds. Repeat this stretch on the other side. Try to repeat this stretch three to five times on each side, as often as once an hour, each day.