Simple Exercises to Promote Healthy Neck Muscles and Ligaments

If you experience intermittent neck pain and/or stiffness, you may benefit from a simple routine of stretching and strengthening the dozens of skeletal muscles and ligaments that line your neck.

The most important requirement for healthy ligaments and muscles is steady blood flow to these tissues. And stretching the ligaments and muscles that line your neck is the most effective way to promote and maintain a rich supply of blood in this region.

What follows are six simple stretches that you can perform to help keep the muscles and ligaments in your neck healthy and less prone to getting injured.

1. Forward Flexion

Allow your head to fall forward so that your chin approaches the top of your chest.

Once you feel a stretch or pull in the muscles that line the back of your neck or once the joints of your neck won't allow you to bend forward any further, whichever comes first, hold this position for as long as is comfortable, up to 30 seconds.

2. Backward Extension

Allow your head to bend backwards so that you can look at the ceiling or sky.

Once you feel a stretch or pull on the front side of your neck or once the joints of your neck won't allow you to go back any further, whichever comes first, hold this position for as long as is comfortable, up to 30 seconds.

3. Rotation to Right

With your shoulders facing forward, turn your head to your right.

Once you feel a stretch or pull anywhere in your neck or once the joints of your neck won't allow you to rotate any further, whichever comes first, hold this position for as long as is comfortable, up to 30 seconds.

4. Rotation to Left

Repeat the same steps described above, but with your head turning to your left.

5. Lateral Flexion to Right

With your shoulders facing forward, allow your head to fall toward your right shoulder so that your right ear approaches the top of your right shoulder.

Once you feel a stretch or pull along the left side of your neck or when your neck won't allow any further lateral flexion, hold this position for as long as is comfortable, up to 30 seconds.

Be sure that your left and right shoulders remain level; for some people, there's a natural tendency to bring the right or left shoulders up while doing this stretch.

6. Lateral Flexion to Left

Repeat the same steps described above, but with your head falling toward your left shoulder. Remember to keep both shoulders level; it's your head that should bend down to approach your shoulder, not your shoulder that's raised to approach your head.

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