For a stiff neck, a combination of gentle stretches and exercises can help improve flexibility and reduce pain. Remember to perform these slowly and smoothly, stopping if you feel any pain.
Here are some effective exercises:
* Neck Flexion (Forward Bending) Slowly lower your chin towards your chest, looking downward. Hold for 5-10 seconds and then return to the neutral position. This stretches the back of the neck.
* Neck Extension (Backward Bending) Gently tilt your head upward, looking towards the ceiling, and bring your head backward without arching your back. Hold for 5-10 seconds. This stretches the front of your neck.
* Lateral Neck Flexion (Side Bending) Keeping your shoulders still, slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 5 seconds and then repeat on the other side. You should feel the stretch along the side of your neck.
* Neck Rotation (Side to Side) While keeping your back straight and shoulders still, gradually turn your head to one side as far as comfortably possible. Hold for 5-10 seconds, then return to the starting position and repeat on the other side.
* Shoulder Shrugs Stand or sit with your feet shoulder-width apart and look straight ahead. Slowly raise both shoulders towards your ears, hold for 5 seconds, and then release. Repeat 10 times. This targets the trapezius muscles in the upper back and neck.
* Chin Tucks (Neck Retraction) Sit or stand with good posture, looking straight ahead. Slightly tuck your chin down, then pull your head and chin straight backward as if making a double chin. Hold for 3-10 seconds and repeat 10-20 times. This helps strengthen and stabilize the neck muscles.
* Towel Pull Place a rolled towel around your neck and hold the ends with your hands. Slowly look up as far as you can, allowing your head to roll over the towel. Apply gentle pressure with the towel to support your cervical spine. Return to the starting position and repeat 10 times.
* Levator Scapulae Stretch Place your left hand behind your head and turn your head to the left at a 45-degree angle. Gently pull your head down toward your left armpit, feeling a stretch along the right side of your neck. Hold for 30 seconds, then relax and repeat on the other side. Do this 3-5 times on each side.
Before stretching, it can be helpful to warm up your neck muscles with a few minutes of light cardiovascular exercise or by applying a heating pad or warm, moist towel. Remember to breathe freely during stretches and avoid bouncing. If you experience any pain, stop the exercise.