In order to keep your neck muscle flexible and strong you can follow this very basic neck exercise routine demonstrated by chiropractor Dr. Patrick J. Hannan. Following this exercise will help restore strength and pain free mobility to the cervical spine. This exercise is safe for all ages and abilities.

Before you start, keep in mind that if you feel any sharp pain or any pain radiating down your arms while doing this neck exercise, back off and stop. This neck exercise for beginners is divined into three parts. The first part of the exercise is called the chin tuck. While doing this exercise, make sure that your face is always perpendicular to the floor. Tuck your chin into the throat and hold it for about five seconds and repeat that for about five times.

Next, roll up a towel and lay down on your back. Use your neck to squeeze the towel against the floor. Turn your head into the right and simply lift your head off the table. Hold that position for a second or two then come back gently. Remember to keep your shoulders down against the table the entire time. Repeat this for 6 to 7 times. Turn your head the other way and continue in the same manner.

Now, turn over and perform the same exercise to the opposite direction, this time laying face down. Turn your head to the left side and simply lift your cheekbone above the table. Repeat this again for 6 to 7 times.

Following this neck exercise for two to three times a week is sufficient. After continuing this for a few weeks you can follow other cervical spin exercises.