Stretch and Strengthen Your Neck with This Easy Core Exercise

Years ago, I got into a fender-bender. Ever since, I've had a spot on my neck that likes to tighten up from time to time. Especially since I've had even more injuries since then too!

I know I'm not unique in this. We're ALL had injuries - crashes, falls, breaks, etc. Not to discount the daily stresses of work and life.  

Things that flare my neck up:  

• work (bending over people or sitting at a computer)
• dance (partner as well as aerial dance can tense up my right, dominant-hand-side neck spot)  
• stress (I need to stay on top of my mineral intake and regular acupuncture treatments)

Fortunately, I know what to do so I don't have to live with constant pain.  

This is one of the few exercises that made a HUGE difference in how my neck feels on a regular basis.  It's a basic core activation that can strengthen your whole spine, up into your neck. 

How-To:

We start by lying down on the ground.  Bring your knees right above your hips. 

From here, I tilt your pelvis so your lower back is in full contact with the ground.  Make sure when you do this that your knees don’t move in toward your chest.  Keep them in the same position.

For now, keep your head and neck ON THE GROUND.  Also, slightly tilt your chin down toward your chest so you feel the back of your neck on the ground too. 

This activates your lower abdominal muscles. 

This exercise is called a "dead bug."  

This alone may be enough for you, and if so, it's ok to stop here, take a few deep, slow breaths and repeat 2 or 3 more times. 

If you want to work this into your shoulders and neck, lift your arms up to the ceiling, really pushing through your shoulders so they lift off the ground a bit. 

Flex your hands so your fingers head toward your face and palms toward the ceiling. 

Next, see if you can lift your neck just about 1" or less off the ground.  DO NOT "CRANE" YOUR NECK! 

• Make sure you keep your ears in line with the top of your shoulders. 
• Relax your jaw. 
• Gaze between your knees. 

Feel as though there’s a long line from your tailbone up through the top of your head.

You should feel a lot of things going on here! 

• Feet flexed
• Lower abdominals engaged
• Shoulders pushing
• Neck stretching long (important:  NOT craning upward toward your chest)
• Breathing slow and deep

Stay here and take a few deep slow breaths, then slowly lower and repeat 2 or 3 more times. 

You can do this exercise every day if you find it helpful.