Simple Exercises for Neck Restrictions
Get back motion of your neck with these simple exercises
At the top of our neck we find the first vertebra in our spine. This vertebra is called the “atlas”. It’s a ring-shaped bone connects the “occipital” bone in our skull to our neck. This “OA” joint, between the atlas and the occipital bone, is responsible for the wide range of motions that we can make with our head.
Often when we have restrictions in our neck, the OA joint is involved. Its important to maintain full range of motion of that joint to have a happy and healthy neck, head, and spine. Common symptoms of a restricted OA joint are stiff neck, headaches, migraines, sore upper back, and more.
These three simple exercises can help remove restrictions in your neck. Listen to your body, and don’t hurt yourself, but make a habit out of doing these movements. Its important to “get those bones moving!”
Exercise 1: Front to Back Translations.
Stand up straight, with your head over your heart, and your heart over your pelvis.
- Plug your shoulder up, back, and down (go from hands in front pockets to hands in back pockets)
- Start with a neutral neck.
- Slowly and mindfully, move your head forward while keeping your body still. Your eyes should stay
at the same level. Don’t move your gaze up or down.
4. Reverse the movement and bring the head back, as if you wanted to make a “double chin”. Remember to keep your head in the same plane.
5. Repeat this forward and backwards. It should look like the “Egyptian neck dance”.
Exercise 2: Side to Side Translations.
Start in the same upright, neutral position as exercise 1.
- Point your fingers at each other (see picture) at about the level of your collar bone. This give you a reference so you can maintain you head in the same plane (its helpful to do this exercise while looking in the mirror).
- Move your head to one side. Remember to focus on the OA joint discussed above. The midline of your face should stay perpendicular to the ground while your head moves to one side.
- Repeat the exercise to the other side.
- Slowly repeat exercises back and forth.
Exercise 3: Figure Eight
Start in same upright, neutral position as exercise 1.
- Keeping your head in the same plane as in exercises 1 and 2, make slow figure 8’s with you head.
- Continue slow and mindfully.
- Switch directions when you are ready.