Exercising frequently is one sure way to prevent stiff necks and neck pains.
For those with little time on their hands, we have found 10 simple exercises that you can perform in your office or at home :-
Sit in a frontward facing position. Place your palm on one side of your head. Use your head to push against your palm until you feel a stretch in your neck muscles for about 5 – 10 seconds. Repeat 10 times for each side.
Lay your back on the floor. Place your legs on a chair so that they are on a higher position than the rest of your body. Rest your head and shoulders on the floor. Stretch your arms sideways 90° each. Relax for 5 – 10 minutes.
Keep your body facing the frontward position. Slowly turn your head towards one side until you feel the stretch and remain in that position for about 5 seconds. Repeat 10 times for each side.
Shrug your shoulders all the way up and hold the position for 5 – 10 seconds. Move your shoulder blades backwards before bringing them down. Repeat 10 times.
Get on your hands and knees. Your hands should be in line with your shoulders. Lock your elbows. Relax your neck and let your head fall. Stay in this position for 2 minutes.
Raise your legs and lean them against the wall. Your legs should be 90° from your upper body. Tighten your thighs. Stretch your arms sideways. Keep your upper body fully relaxed. Stay in this position for about 5 minutes.
In a normal sitting position on the floor with your legs stretched out, lean your back against the wall. Pull your shoulder blades and head towards the wall. Hold for 3 minutes.
Shrug your shoulders all the way up and hold for 5 – 10 seconds. Roll your shoulder blades backwards before bringing them down. Repeat 10 times.
Make sure that your body is facing the forward position. Without moving your body, slowly poke your neck forward and back. Repeat 10 times.
Lay your back and head on the floor. Keep your feet together with your knees apart. Maintain the position for about 2 minutes.