The average employed person works about 7.6 hours each day, according to the U.S. Bureau of Labor Statistics. Whether that job is working on a computer in an office or doing heavy lifting in a warehouse, neck strain and pain can leave you feeling tired and tense. Added to the daily wear and tear through household jobs, time in the car and even stress, your neck might feel tight or sore at the end of the day. Taking the time to engage in a few gentle neck exercises can help loosen your neck and make it feel better.
Head Tilt Stretch
The University of Illinois McKinley Health Center recommends a head tilt stretch to gently stretch the muscles on either side of the neck without strain. While sitting up tall in a chair, reach your left hand over your head, placing your hand palm-side down on your right ear. Gently apply pressure to the ear, so that your left ear almost meets your left shoulder. Stop this exercise immediately if you feel pain; otherwise, hold the stretch for five seconds before repeating on the opposite side.
Backward Head Tilt
Staring at a computer all day or any other activity that causes your head and neck to stay in the same position for a long period of time can leave you feeling stiff. Take a break at least every hour to practice the stretch suggested by the University of Maryland. Take a deep breath and slowly tilt your head up, so that you are looking at the ceiling. Drop your shoulders down until you feel a release of pressure along the back of your neck. Hold for five to 10 seconds.
Posterior Neck Stretch
You can use your hands to get an even deeper neck stretch, still with slow and gentle movements. While sitting up straight, drop your head down to your chest as far as is comfortable for you. Interlock the fingers of both hands and place them at the crown of your head. Apply gentle pressure to move your head even lower, stopping if you feel pain. Apply enough pressure to feel a stretch before returning to your starting position.
Neck Rotation
A neck rotation sounds simple enough but you can make it a more effective exercise by using your hands for a better stretch, according to Pain Clinic. Stare ahead with your shoulders dropped and your spine in a neutral position. Rotate your neck so that you are looking as far to the right as you can without feeling a pull in the muscles. Place three fingers on your chin and apply enough pressure to rotate your neck just until you feel that stretch. Hold for five seconds and release. Repeat on the opposite side.
About this Author
Jae Ireland specializes in keyword research and Internet marketing. Getting her start with a small Internet marketing firm in 2005, she has since designed and written for well over 20 commercial and informational websites. Her areas of interest and expertise include fashion, parenting, home improvement and health and fitness.
