A sore, stiff neck is a painful reminder that all parts of our bodies need the right kind of exercise. Your neck muscles can be exercised and strengthened just like other muscles in your body, and exercise can seriously improve your neck’s range of motion.
Though these exercises are generally considered safe to do, if you have a chronic neck problem please check with your physician before doing them, and stop movements if they cause you pain.
Stand with your spine straight but not tense and your head squarely over your shoulders. Begin with five repetitions and gradually move up to 10.
Rotate: Turn your head slowly to the left and then to the right as far as you can without discomfort. Hold the position for 30 seconds, repeat on the other side.
Circle: Raise your shoulders straight up to your ears and circle around, down and back up again. Circle in both directions.
Resist: Place your left hand against your head above your ear and press in gently while resisting the pressure. Repeat with your right hand on the other side.
Lift: Lie down. Keeping your shoulders and feet flat on the floor and your knees bent, lift and then lower your head. Then lie on your side and lift your head toward the ceiling. Repeat your other side.
Doing these exercises over time will strengthen your neck and reduce the chances of it becoming sore and stiff.