Exercise Your Neck!

a) Neck flexion - This is the movement of bringing the head forward so that the chin touches the chest and your face is staring straight down at the floor. Tilt your head slowly back, far enough so you can look up. Hold posture for a moment. Return slowly to front position. Do 5-10 repetitions of this exercise 3 times a day.

b) Neck extension - This is the movement of allowing the head to roll back until the face is looking directly at the ceiling. Tilt your head slowly back, far enough so you can look up. Hold posture for a moment. Return slowly to front position. Do 5-10 repetitions of this exercise 3 times a day.

c) Rotation - Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about.

d) Side flexions - Keep your head facing straight forward and try and tip your ear down towards the same shoulder. Keep your head straight as you slowly tilt it over to the side. Don't go so far that you touch your ear with your shoulder. Hold posture for a moment. Return your head to center position. Move your head to your opposite shoulder. Do 5-10 repetitions of this exercise three times a day.

e) Retraction - This is one of the most useful neck movements as it counteracts the tendency we all have of allowing our heads to poke forwards in a poor posture. Keep your face straight on during the whole movement, drawing the head back and the chin down slightly.

f) Forward Resistance - Hold both hands against your forehead. Try to move head forward, but resist the movement with your hands. Hold this posture for a count of 5. Relax. Do 5-10 Repetitions of this exercise 3 times a day.

g) Backward Resistance - Place both hands behind your head. Try to move head backwards, but resist the movement with your hands. Don't tip chin. Hold this posture for a count of 5. Relax. Do 5-10 reps 3 times a day.

If you do it right and well, your neck will feel less stiff and you will feel less stressed. As it is with any exercise, stop if you begin to feel dizzy or unwell.