No more pain in the neck

Neck osteoarthritis, a.k.a. cervical spondylosis, is a common cause of neck pain. The following gentle exercises can improve range of motion and strengthen neck muscles to help ease discomfort. Each one can be repeated up to 10 times each, twice daily. (Be sure to check with your doctor first!)

Neck flex/extension
This can be done either sitting or standing:
• Face forward and relax your shoulders. Breathe evenly; don’t hold your breath.
• Gently tip your head back to look up at the ceiling.
• Slowly bring your head back down to center so you are looking straight ahead.
• Bend your head forward and tuck in your chin. For more of a stretch, place the palms of your hands on top of your head and gently push down.
• Bring your head back up to starting position and relax.
• You can add to this exercise by first facing forward, then slowly turning your head and neck to the left and looking over your left shoulder. Keep your chest facing forward. Slowly return to center, facing forward. Then turn to the right, looking over your right shoulder. Return to center and relax.

Neck side stretch
• Face forward and relax your shoulders.
• Bend your head and neck to the left, slowly bringing your left ear down toward your left shoulder while keeping the shoulder down but relaxed. For an added stretch, place your left palm on the top of your head and gently stretch your neck farther down toward your left shoulder.
• Slowly bring your head back to center.
• Repeat on the other side, slowly bending your head and neck to the right. For an added stretch, place your right palm on top of your head and gently stretch your neck farther down toward your right shoulder.
• Return your head to center and relax.

Easy shoulder shrug
• Sit or stand with your shoulders relaxed.
• Slowly raise both shoulders up toward your ears; hold for 10 counts. Slowly lower your shoulders and relax. Repeat 10 times. You can also do this exercise by alternating shoulders.