4 Morning Exercises That Restore Neck Strength Faster Than Massage After 55
Getting a massage is a great way to alleviate tension, improve circulation, and boost mobility. Plus, a spa day serves as a rejuvenating treat from the moment you slip into a plush bathrobe and sip a soothing cup of peppermint tea to when you get your muscles worked during the treatment itself. But alas, a massage is only temporary.
If you’re specifically looking to address neck mobility and strength, we have a routine that’s seamless to incorporate into your day. We spoke with Dr. Nicholas Rolnick DPT, MS, CSCS (licensed in NY), a Physical Therapist and Strength and Conditioning Coach who has published more 75 peer-reviewed articles on topics including blood flow restriction, building muscle, and training with back pain, who shares four morning exercises that can help improve neck mobility after 55.
“Strengthening the neck through simple movements that can be done at home can help prevent the naturally age-occurring processes from dominating and begin to improve the resiliency of the area so that when life demands strain the area, you’ve built up some capacity to manage it, reducing the likelihood of injury,” explains Dr. Rolnick.
Neck Retraction and Retraction Plus Extension Series
- Begin sitting tall on a sturdy chair with relaxed shoulders and your feet flat on the ground.
- Look straight ahead.
- Then, gently draw your head straight back, as if making a double chin. Be sure to keep your chin level as you do so.
- Complete the prescribed reps for this part of the sequence.
- From there, gently extend your neck, letting your chin lift and moving your head slightly backward.
- Return to a neutral position.
- Complete the prescribed reps for this part of the sequence.
Upper Back Rotation Mobility
- Begin sitting upright with a tall foam roller placed vertically between your legs.
- Keep your legs positioned around the foam roller with your feet lifted, as demonstrated.
- Clasp your hands in front of your chest, lifting your elbows so they are shoulder height.
- Keeping a braced core and your lower body stable, slowly rotate your torso from one side to the other.
- Continue alternating for the prescribed reps.
Superman Neck/Back Strengthening Series
- Lie face-down on a workout mat with your legs extended behind you.
- Place your arms at your sides, palms facing up.
- Activate your core and back muscles and gently lift your head slightly off the mat.
- Use control as you slowly lower your head back toward the mat.
- Progress to an upper back extension by lifting your head, shoulders, and chest slightly off the mat, then lowering, for a few reps.
- Next, add leg lifts while keeping your upper body down for a few reps.
- Then, lift your upper and lower body off the mat at the same time, then lower, for a few reps.
- The final step is to lift your upper and lower body while also raising your arms slightly off the mat.
Prone Neck Retraction/Extension Stretch
- Begin by lying face-down on a workout mat with your legs extended behind you.
- Bend your elbows and place your forearms on the mat.
- Then, bring the index and middle fingers of both hands under your chin.
- Gently use those fingers to support your chin as you gaze upward.
- Hold the position for 90 seconds, keeping your neck relaxed.