Having a crooked neck, also known as torticollis, can be a painful and uncomfortable condition. It can be caused by a variety of reasons, such as sleeping in an awkward position, poor posture, a neck injury, or a medical condition.

If not treated properly, this condition can lead to chronic neck pain, headaches, dizziness, and even vision problems. Fortunately, there are several exercises that can help ease the discomfort and improve range of motion in your neck. Here are six exercises to try:.

1. Neck Stretches

Start by sitting or standing with your back straight and shoulders relaxed. Slowly tilt your head to the right, bringing your right ear towards your right shoulder. Hold for a few seconds, then slowly return to center. Repeat on the left side.

Next, slowly tilt your head forward, bringing your chin towards your chest. Hold for a few seconds, then slowly lift your head back to center. Finally, tilt your head back, looking up at the ceiling. Hold for a few seconds, then bring your head back to center. Repeat each stretch 5-10 times.

2. Neck Rotations

Start by sitting or standing with your back straight and shoulders relaxed. Slowly turn your head to the right, looking over your shoulder. Hold for a few seconds, then slowly return to center. Repeat on the left side.

Next, tilt your head slightly forward, then turn to the right, looking over your shoulder. Hold for a few seconds, then slowly return to center. Repeat on the left side. Finally, tilt your head back, then turn to the right, looking up and over your shoulder. Hold for a few seconds, then slowly return to center. Repeat each rotation 5-10 times.

3. Shoulder Shrugs

Start by sitting or standing with your back straight and shoulders relaxed. Slowly lift both shoulders up towards your ears, then relax them down. Repeat 10-15 times.

4. Arm Circles

Start by standing with your feet shoulder-width apart and your arms at your sides. Slowly raise both arms out to the sides, keeping them straight, until they are level with your shoulders.

Make small circles with your arms, first clockwise, then counterclockwise. Repeat each direction 10-15 times.

5. Chin Tucks

Start by sitting or standing with your back straight and shoulders relaxed. Slowly lower your chin down towards your chest, as if making a double chin. Hold for a few seconds, then slowly lift your head back to center. Repeat 10-15 times.

6. Scalene Stretches

Start by sitting or standing with your back straight and shoulders relaxed. Place your left hand on top of your head and gently pull your head towards your left shoulder. Hold for a few seconds, then release and repeat on the right side.

All of these exercises should be done slowly and gently, without forcing any movement or causing pain. If you experience pain or discomfort while doing any of these exercises, stop immediately and consult your doctor or physical therapist.

With regular practice, these exercises can help alleviate the pain and stiffness associated with a crooked neck and improve your range of motion.

Conclusion

A crooked neck is a common condition that can be caused by a variety of factors. Fortunately, there are several exercises that can help ease the discomfort and improve range of motion in your neck.

These include neck stretches, neck rotations, shoulder shrugs, arm circles, chin tucks, and scalene stretches. If you experience pain or discomfort while doing these exercises, stop immediately and consult your doctor or physical therapist.

With regular practice, these exercises can help alleviate the pain and stiffness associated with a crooked neck and improve your overall quality of life.