Easy neck mobility exercises you should do every day
What's the story
Neck mobility is important for overall well-being and can be improved with regular exercises. These exercises help in reducing stiffness, improving posture, and relieving tension. They are easy to perform and can be done at home without any special equipment. By including these exercises in your daily routine, you can improve your neck's flexibility and range of motion. Here are five neck mobility exercises you can do every day.
Tilt exercise
Neck tilt for flexibility
The neck tilt exercise is simple yet effective in improving flexibility. Start by sitting or standing straight with your shoulders relaxed. Slowly tilt your head towards one shoulder until you feel a gentle stretch on the opposite side of your neck. Hold this position for about 10 seconds before returning to the starting position. Repeat the same on the other side to ensure balanced flexibility.
Rotation exercise
Neck rotation for range of motion
Neck rotation is also important to improve the range of motion. Start by sitting comfortably with a straight back. Gently turn your head to one side as far as comfortable without straining, keeping your chin parallel to the ground. Hold for five seconds before returning to the center and repeating on the other side.
Flexion extension exercise
Forward and backward neck movement
This exercise focuses on forward and backward movements of the neck. Start by sitting upright with a straight back. Slowly lower your chin towards your chest until you feel a stretch along the back of your neck, holding for five seconds before returning to an upright position. Next, gently tilt your head backward, looking up at the ceiling, holding again for five seconds.
Lateral movement exercise
Side-to-side neck movement
Side-to-side movements are important to keep your neck muscles balanced. Sit or stand with a straight spine and gently move your head from left to right, as if you're saying "no." Keep movements slow and controlled, holding each position briefly before switching sides.
Chin tuck exercise
Chin tucks for posture improvement
Chin tucks are great for improving posture by strengthening deep cervical flexors. Sit or stand tall, then gently pull your chin back towards your throat without tilting your head downwards. Hold briefly before releasing back into neutral alignment. Repeat several times throughout the day if possible.