You're not alone if the neck is tight or painful. Among the most frequent forms of discomfort among Americans is neck pain. Exercises and stretches, like any other portion of your body, may strengthen and limber the muscles in your neck. To relax a stiff neck, relieve discomfort, and increase flexibility, try these exercises.

A strong neck can also help you avoid issues with your shoulders, upper back, and arms.

Before you begin, see your doctor if you are feeling pain in your neck or elsewhere. When you extend your neck muscles, you will feel some strain. However, you should not be in discomfort. If you do, immediately stop.

Tilt Forward and Backward

• This may be done while seated or while standing. Maintain a calm and smooth pace.
• Start with your back straight and your head firmly above your shoulders.
• Hold your chin against your chest for 15-30 seconds. Relax as you gently raise your head.
• Raise the base of your skull against your back and tilt your chin up toward the ceiling. Return to the starting location after 10 seconds.
• Rep the set a few times more. Do it on a daily basis.

Tilt to one side

• Standing with both feet hip-width apart but arms down by your sides, perform this exercise.
• Tilt your head to the right and attempt to contact your right shoulder with your ear. When you sense a stretch, come to a halt. Keep your shoulder down.
• Return to the starting position after holding the extend for 5-10 seconds.
• Rep on the other side. You can work up to ten repetitions by doing many sets.
• Put your palm on top of your head on the same side as your tilted head for added flexibility. Press softly with your fingertips.

Rotation to the side

• This may be done sitting or standing.
• Keep your back straight and your head firmly above your shoulders.
• Slowly swivel your head from side to side until the side of your shoulder and neck stretches.
• Hold the stretch for 15 to 30 seconds before slowly turning your head forward.

Rep on the other side. Perform up to ten sets.

Shoulder Rotation

• This is best accomplished while standing.
• Extend your arms straight up and forth in a circular motion. Repeat 6 times.
• Return to the starting point and draw 6 more circles, this time in the other direction.