Neck rotation exercises can help improve mobility for driving movements, such as turning the head to check a blind spot or back out of a parking space. The exercises can prevent fatigue and are also beneficial for those who suffer from neck injuries that decrease movement, such as whiplash. They should only be done in slow and controlled movements while keeping the jaw relaxed, and should be stopped if pain is experienced.
Turns
Turn your head as far as possible in either direction while sitting up straight. With each turn, align your chin with your shoulder. This can also be done while lying down with a pillow under your neck for support. Hold the turn for five seconds and repeat the exercise ten times with each side.
Neck Retraction
Neck retractions are performed by keeping your chin parallel to the ground and sliding your head back horizontally. Then push your head forward in the opposite direction. During this exercise, your head stays looking straight ahead and is perpendicular to the rest of your body. Repeat this exercise ten times while seated.
Head Tilt
While seated, tilt your head toward your right shoulder. Try to tilt as far as your neck allows until your ear touches your shoulder. Repeat this exercise while touching your head to your left shoulder. Alternate sides and repeat this exercise ten times.
Neck Bending
While sitting down with your back straight, look down and tuck your chin into your chest. Then look up as far as possible while leading the movement with your chin. This exercise can also be done while lying down with a pillow under your neck. Slowly nod your head forward, tucking your chin into your chest. Hold the position for five seconds. This exercise can be repeated ten times.
Exercises While Kneeling
Performing neck rotation exercises while kneeling on your hands and knees increases mobility and helps improve balance. While kneeling, move your head up toward the ceiling and then down into your chest as far as possible. You can also move your head from side to side in this position.
About this Author
Rose Welton is a journalism major and a freelance writer. Her education is focused on nutrition and early childhood studies, making her an expert when it comes to writing about health and children’s growth and development. She has written numerous articles and blog posts on various topics for sites such as LIVESTRONG and has also worked on an Internet news team.
