Exercise Will Help Reduce Tension in Neck Muscles

Good posture is important to your overall well-being, and strengthening and stretching the neck muscles is an important part of improving posture. Exercising the neck and shoulder area also helps to reduce tension.

The neck is composed of seven cervical vertebrae that begin at the base of the neck and continue up to the middle of the head. The following is an easy head circling exercise, but don’t be fooled by its simplicity; it must be performed slowly and carefully with the head pivoting on the spinal axis in order to release muscle tension. Never swing the head or roll it around.

Sit comfortably in a chair with your feet flat on the floor. Bring your chin toward your throat, relaxing your shoulders and neck. Slowly bring your right ear toward your right shoulder. Inhale, keeping your shoulders relaxed and allowing a full stretch on the left side of your neck from your left shoulder to your left ear. Then exhale, lifting your head up and pointing your chin toward the ceiling, stretching your throat muscles. It is very important not to hunch up your shoulders or pinch your neck in back. Think of lifting your neck upward, not dropping your head back.

Slowly bring your left ear toward your left shoulder, feeling the stretch on the right side of your neck from your right shoulder to your right ear, and inhaling again. Complete the exercise by bringing your chin toward your chest, exhaling and stretching the back of your neck through your cervical vertebrae.

Relax your spine from your head through your neck and shoulders and down to your tailbone, releasing all tension. Inhale, stretch your spine up and begin the exercise again, this time starting by tilting your head to the left side. Repeat the circle six times, alternating starting sides. Remember to keep the movement slow and controlled, breathing deeply as you move through the exercise.

Kathy Corey is a Southern California exercise consultant who writes a column for the Health & Fitness News Service. Questions may be directed to: Kathy Corey, Los Angeles Times Syndicate, Times Mirror Square, Los Angeles, Calif. 90053.