Neck pain (not throat pain) and stiffness can have many causes, but most commonly it is caused by tense and tired muscles due to poor posture maintained for long periods of time.

The neck is the segment that connects the head to the trunk. It has a posterior region, made up of somatic elements (muscles, bones, joints) and another anterior one, the neck itself which, besides the somatic elements (muscles, fascias and hyoid bone) also contains viscera (larynx, trachea, esophagus, thyroid). The two regions are also called cervical regions: posterior and anterior.

Because the neck is an important part of the body, we must treat it accordingly. To ease neck pain and prevent its recurrence, we can perform several types of exercises. Each exercise, initially, is done slowly increasing the intensity as the movement becomes more comfortable. Because a stiff neck can make it difficult to turn the head or various other activities, the purpose of exercise is:

➢ pain reduction
➢ relaxation of tense muscles
➢ increase in the range of movement.

1. Bringing the chin to the chest This exercise helps to tighten the posterior muscles of the neck.
Repeat 3-5 times.

2. Lateral inclination of the head towards each shoulder
This exercise helps to stretch the muscles on the sides of the neck, relieve muscle tension and reduce pain. Repeat 3-5 times on each side

3. Lateral rotations (turning the gaze left and right)
If the neck is stiff and looking to the side is difficult, this is a useful exercise to regain the range of movement.
Repeat 10 times (5 times on each side).

4. Back and forth rotations of the shoulders
The neck and shoulder muscles are deeply connected. Tension or damage to the shoulder muscles can cause neck pain in reverse. Reducing tension in the shoulders can help relieve neck pain.
10 rotations will be done (5 forward-5 back).

5. Exercises for resistance.
Toning the neck muscles especially helps reduce chronic neck pain but also helps prevent their recurrence. Place a palm on the ear and try to push the head to the side (towards the palm) while with the palm oppose a slight resistance.
Repeat the exercise on the opposite side.
Make 3-5 reps to each side.

➢ The neck is sturdy but also sensitive, containing many nerves and a part of the spine. To avoid pain and stiffness we must exercise.
➢ Neck exercises should feel like a slight stretch and should not cause pain.
➢ If an exercise hurts, stop.
➢ If the neck pain continues or worsens, a visit to the doctor or physical therapist is necessary.