Simple Neck Exercises For Increased Mobility and Relief From Pain
As someone who sits hunched over a computer all day, I suffer from neck tightness and discomfort. My neck often feels stiff, making it difficult to fully turn my head side to side or look up and down. Recently, I came across some simple neck mobility drills that have been a complete game changer. Now I move my neck freely without restriction or pain!
In an instructional video, a physical therapist shared 5 exercises to “go over the five neck Mobility drills you should be doing every single day”. He explained that full neck mobility requires stretching the neck in every direction. We tend to look down at phones and computers, causing tightness and weakness. His daily drills counteract this imbalance.
The first exercise targets side to side motion. “Instead of dropping your ear towards your shoulder like this and crumpling try to think about reaching your face toward the sky.” Go as far left and right as comfortable while lifting the chin, repeating for 30 seconds. This gentle move loosened tense neck muscles I didn’t even realize were tight.
Next, he recommended moving the neck front to back. “Instead of just bringing my face towards the floor like this I’m going to lift the back of my head toward the sky.” Repeatedly look up and down through a comfortable range of motion. By incorporating this extension, looking down no longer strains my neck.
Rotating the neck required a different approach too. “Turn and look over our left shoulder with our chin nice and flat not lean to the side and turn and look over the opposite way.” Turning the palms outward intensified the deepest layers of tightness in my shoulders and back. It’s amazing how connected our body is!
My favorite drill he shared combines neck extension with a deep shoulder stretch. Grab a chair and “tip your head sideways reaching the face toward the sky”. Gently push your head against your hand to create tension for 10 seconds before releasing deeper into the stretch. This one move relieves tension from my neck all the way down to my wrists!
Thanks to regularly performing these exercises, my neck feels supple and mobile. I have no problem glancing behind while driving or holding phone calls cradled on my shoulder. If you struggle with neck stiffness, try out these daily mobility drills.