Range of Motion Exercises
Gentle stretches can prevent stiffness, and you can perform them almost anywhere. To start, try a simple neck rotation. You should perform neck flexion slowly, tucking the chin first and then rolling the head forward and around, one segment at a time. You can also try a side flexion by dropping the ear to each shoulder to stretch the opposite neck muscles and letting the head fall back to stretch the front of the neck.
When you do this exercise regularly, smooth neck flexion can reduce strain on the lower neck. Be alert for any feelings of pain or dizziness: a pivotal sign of stopping immediately.
Chin Tucks: Reducing Headache Triggers
The following exercise is ideal for you to do when watching TV or even while driving. Tucking the chin releases tension and provides a pleasant, relaxing stretch. Begin by keeping your body straight: this can be achieved by standing with your back against a wall and gently drawing the head back and the chin down.
This motion should cause a mild “double chin.” Hold for up to 5 seconds, then release and repeat for ten stretches. Remember to keep your face gazing straight ahead.
Shoulder Blade Squeezes: Removing the Slouch Factor
Sedentary desk work can cause characteristic rounded shoulders and a collapsed posture. A simple remedy is to take a moment to gently squeeze the shoulder blades together and hold the stretch for up to 10 seconds, repeating ten times as above. This movement counteracts poor posture and can release tension built by prolonged desk work.