Adding Neck ROM to your Wellness Practice
Boost Your Daily Comfort with These Simple Neck Range of Motion Exercises
The neck is one of the most important—and often neglected—areas when it comes to mobility and comfort. Whether you're working at a desk, driving, or simply going about your day, a stiff neck can hold you back. Fortunately, a few simple neck range of motion exercises can make a big difference in how you feel and function.
How to Perform Neck Range of Motion Exercises:
1. Flexion & Extension
- Flexion: Slowly tuck your chin toward your chest, bringing your head forward. Hold for a full deep in hale, then as you exhale move into extension.
- Extension: Gently tilt your head back, while keeping your teeth together, looking up toward the ceiling. Hold for a deep inhale and continue to move between both movements 3-5 times.
- Benefit: These movements stretch and strengthen the muscles that support your neck, reducing tension and improving your ability to look up, down, or forward.
2. Rotation
- Turn your head slowly to one side, aiming to align your chin with your shoulder. Hold for a deep inhale, then rotate the neck to the other shoulder as you exhale. Repeat these rotations with your breath 3-5 times to each side.
- Benefit: Rotation helps you move your neck more freely, which is essential for tasks like driving, rotational sports, or checking your surroundings.
3. Side Flexion (Lateral Flexion)
- Gently tilt your head toward one shoulder, trying to bring your ear closer to your shoulder without lifting the opposite one. Hold for a deep inhale and tilt your head to the other shoulder as you exhale. Repeat these side flexion tilts with your breath 3-5 times to each side.
- Benefit: Side flexion loosens up tight muscles along the side of your neck, improving your ability to bend, turn, or reach in daily activities.
These Exercises Matter for Daily Life
Performing these exercises regularly can help prevent neck stiffness and discomfort caused by poor posture, prolonged sitting, or stress. They also improve circulation, which supports better overall mobility and can even reduce headaches. Whether you're at your desk, driving, or just winding down after a long day, incorporating neck stretches can help you move more freely and comfortably in your daily activities.
These movements are easy to perform anywhere and require no equipment—just a few minutes of your time to feel the benefits! Follow along with this video tutorial ;)
