5 Neck Exercises to Improve Blood Flow to the Brain

10.19.2020 0 comments

Author: Trisha Houghton, CNS, ASIST

What do you do to start your day off right?

First thing in the morning, you probably spend a few minutes warming up your body. Maybe you take a shower, get dressed, and eat a healthy, balanced breakfast that will keep your body fueled for the rest of the day.

But what about your brain? What are you doing to jump-start it first thing in the morning?

After a night of rest, your brain has been “reset” and is full of energy. However, it’s going to take some effort to get it working at optimum capacity—just like with your body!

The key is to do the right things that will get your brain active. What can you do? The answer is simple: give it a little workout to increase blood flow!

In this post, we’ll take a look at neck exercises to improve blood flow to the brain. We’ll learn why brain blood flow matters and how better circulation is linked to cognitive function and overall brain health.

After that, we’ll look at how simple neck exercises can improve blood flow to the brain. We’ll also share the five most effective neck exercises to enhance circulation and offer practical steps on how to perform them safely.

By the end, you’ll know exactly why it’s in your best interest to add this physical exercise into your day as often as you can.

Introduction: The Importance of Blood Flow to the Brain

Blood flow, aka “circulation”, is absolutely crucial for every aspect of your health.

Your blood carries critical oxygen and nutrients throughout your body. Your cardiovascular system is keeping your body alive by ensuring all the tissues, organs, and cells receive that critical oxygen and the nutrients that keep them functioning.

And, given that your brain is the “master organ” that keeps everything functioning, it should come as no surprise that it relies on the same oxygen and nutrients in your bloodstream as the rest of your body.

In fact, because of how many different functions your brain is responsible for, getting sufficient circulation is imperative for optimal health.

Why Better Circulation Matters for Brain Health

The human brain and the circulatory system are inextricably linked. Without the brain, our heart wouldn’t pump blood through the intricate network of blood vessels. Without the cardiovascular system, the brain would be starved of oxygen and nutrients and die.

Recent research [1] has found data that highlights even more starkly just how connected the brain and blood vessels are.

One report from the American Heart Association explains: 

“The neurovasculome, composed of extracranial, intracranial, and meningeal vessels, as well as lymphatics and associated cells, subserves critical homeostatic functions vital for brain health. These include delivering O2 and nutrients through blood flow and regulating immune trafficking, as well as clearing pathogenic proteins through perivascular spaces and dural lymphatics.”

It goes on to say that there is an “intricate relationship among brain cells, meninges, and the hematic and lymphatic vasculature (the neurovasculome) that is highly relevant to the maintenance of cognitive function” and that “disruption of the neurovasculome contributes to cognitive dysfunction in neurovascular and neurodegenerative diseases”.

There is growing evidence that blood vessel health is linked to a number of neurodegenerative conditions, including Alzheimer’s, dementia, and stroke. This makes it particularly important for older adults or patients exhibiting early symptoms of cognitive decline.

Blood vessels maintain cognitive activity and improve brain health by not only delivering blood and nutrients, but also clearing away cellular “junk” and harmful byproducts that result from brain activity. They also regulate immune activity in and around the brain.

Damage to blood vessels around the brain can lead to brain disease and cognitive problems. Maintaining good blood vessel health and circulation are two factors that are absolutely essential for a healthy, well-functioning brain.

How Neck Exercises Improve Blood Flow to the Brain

Our brains run on the same oxygen and nutrients that power our body. Though a lot of the blood flowing through our circulatory system goes to our muscles and limbs, it’s imperative that you ensure better blood flow to your brain.

How do you do that? The same way you get more blood flowing to your arms or legs: physical activity, a.k.a., exercise!

Exercise can be an amazing way to boost the circulation to your brain. You can’t exercise the brain itself directly—not in the same manner you exercise your muscles, at least—but you can focus on working the muscles around the brain to increase blood flow.

The best muscles to exercise to improve circulation to your brain are your neck muscles. They’re not only the muscles that support your head, but they’re also the ones most likely to reduce blood flow to your brain.

All of the blood vessels run right next to your neck muscles, so any stiffness and swelling in your neck muscles could be accompanied by reduced blood flow.

Best of all, just a few minutes spent doing simple neck stretches and exercises can do wonders to get that blood pumping to your brain!

Top Neck Exercises for Enhanced Circulation

Below you’ll find five neck exercises for better blood flow that have proven their effectiveness.

Shoulder and Head Rolls: Relieve Tension

This stretching exercise helps to relieve pressure in your neck and shoulder muscles. These two muscles are directly connected and often tighten or knot up in tandem.

Reducing muscle tension in both your neck and shoulders will lead to better spinal health, improve mobility, and enhance cognitive ability.

To perform this exercise:

• Start off with your arms at your side and your head relaxed.
• Roll your shoulders forward in a lifting circular motion, breathing as you move.
• Repeat 10 times forward, then 10 times backward.
• Once you’re done with your shoulders, tilt your head forward and roll it around on your neck in a circular motion.
• Rotate 10 times clockwise, then 10 times counterclockwise.

Repeat this exercise anytime you feel excessive tension in your neck or shoulders. Do it 3-5 times a day, both in your exercise sessions and at work.

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Neck Muscle Stretch: Deep Stretch for Tight Muscles

This is an excellent movement to help loosen up tight or sore neck muscles.

To perform this exercise:

• Stand with your arms by your side and your shoulders relaxed.
• Tilt your head as far to the right as it can go, then reach your right hand up, grasp your head, and pull your head gently farther toward the shoulder.
• Hold the stretch for 5-10 seconds, relax your neck, and repeat on the other side.

Do this 2-3 times per side to really loosen up the muscles. You’ll especially want to add this exercise into any workout routine where you’re targeting your shoulder and back muscles.

For a healthy back, you can also try different stretches for back pain.

Around the World: Full Range of Motion

This series of movements will work the neck muscles in all directions, helping to loosen things up and increase the flexibility of your neck muscles and joints.

To perform this exercise:

• Relax your shoulders and keep your head up and spine straight.
• Start by looking up as high as you can, tilting your head backward.
• Return to facing forward, then look down until your chin is tucked into your chest.
• Return to normal once more, then turn as far to the right as possible, then to the left.
• Look forward and tilt your head to the right, then to the left.

Do this full around the world stretch, and you’ll feel the muscles relaxing and the blood flowing in no time. You’ll experience the benefit of a far greater range of motion in your neck by doing this 3-5 times per day.

Neck Pushes: Strengthen and Stimulate Blood Flow

Time to work the muscles a little bit! By strengthening your neck muscles, some exercises increase blood flow to your head and decrease the risk of injury.

To perform this exercise:

• Place your right hand on the right side of your head, and press your head firmly against your hand to tense the muscles.
• Push 5-10 times, then switch to the left side of your head.
• Continue by placing your hand against your forehead for 5-10 forward flexions, then on the back of your head for 5-10 backward flexions.

Strengthening your neck muscles will ease tension, improve your posture, and contribute to better circulation.

Neck Resistance Band Training: Advanced Strengthening

If you’ve got some very lightweight resistance bands, this will be an amazing workout to strengthen your neck.

To perform this exercise:

• Kneel on a weight bench or chair, wrap the middle of the resistance band around the back of your head, and grasp the handles in your hands.
• Using only your neck muscles, lift your head backward to work reverse flexion.
• Repeat the process forward and to both sides, ideally with the help of a friend to hold the bands.

Warning: make sure to use VERY lightweight bands! Train your neck muscles slowly, or else you risk injury.

Spend a minimum of 10 minutes doing these neck exercises to improve blood flow to the brain every day, and you’ll find your cognitive health drastically improved!

Tips for Safe Neck Exercise Practice

In order to make your morning neck exercise routine safe and effective, make sure you follow the tips below.

Proper Form and Techniques: Dos and Don’ts

Do take it slowly. Your neck and spinal column are delicate, made up of a lot of moving parts (bones, vertebral discs, ligaments, tendons, muscles, etc.). If you move too quickly, you run the risk of injury. Neck exercise should be slow and very controlled to reduce injury risk.

Don’t overload the muscles. If you’re doing exercises that use weights or resistance bands, start off with less weight/tension and gradually increase over time.

Do try to move through the full range of motion. Through every neck flexion, extension, and rotation exercise, try to push your movement as far as your joints will allow you without discomfort. Gradually increase your range of motion as your body permits.

Don’t keep pushing past fatigue. If you start to feel your neck muscles tiring or straining, take a break and give your muscles a rest. Neck exercises are all about motion control. Pushing too hard or training past fatigue can lead to jerky, uncontrolled movements that risk injury.

Do work through muscle tension and stiffness. These stretches can provide the greatest benefits when your muscles are knotted or stiff.

Don’t work through pain. If you are feeling acute neck pain—either in your muscles or joints—you run the risk of exacerbating whatever injury or problem is causing the pain. Take an anti-inflammatory, rest, and wait until the pain diminishes to do these neck exercises. If the pain is very bad, consider seeking chiropractic care.

Frequency and Duration for Best Results

Ideal Frequency: Daily. Multiple times a day is better (at least 3-5), but you’ll notice the beneficial effects even with just one training session per day.

Ideal Duration: 10-20 minutes per exercise session. Taking it slow allows you to stay in control, but giving yourself more time to train ensures you can do as many sets of each exercise as possible.

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Conclusion: Boost Brain Function with Daily Neck Exercises

Neck exercises can also help you have better posture and improve your spinal alignment. Easing tension on your spinal cord can improve nerve signal conduction to and from your brain.

There is a link between tension in your neck muscles and an increased risk of headaches. People experiencing neck pain due to tight muscles (stiffness or tightness in the neck) are more prone to tension headaches and migraines.

Exercise plays an important role in improving circulation to your brain, which delivers blood and nutrients and eliminates cellular “junk” and byproducts that could contribute to cognitive decline.

There is also a direct correlation between neck pain and brain fog. Brain fog is a known side effect of excessive neck muscle tension.

The neck exercises for brain fog and improved blood flow we shared above can clear your mind and sharpen your concentration significantly. Add that to the other benefits, and you’ve got all the reasons you need to make these neck exercises a central part of your day.

FAQs

Can tight neck muscles restrict blood flow to the brain?

Tight neck muscles can pinch arteries and disrupt blood flow to the brain. Symptoms may include a sensation of being oxygen-deprived, feelings of suffocation, visual disturbances, vertigo, breathing difficulties, and sleep difficulties, among others.

How do you fix poor blood flow to the brain?

The best solutions for fixing poor blood flow to the brain include losing weight, quitting smoking, managing stress, eating a healthy diet, and incorporating more physical exercise into your daily life.

Does neck massage increase blood flow?

Neck massages increase blood flow by reducing tension in the muscles, encouraging dilation of the blood vessels, and raising muscle temperature to stimulate circulation. Massage relaxes the muscle and prevents it from constricting the blood vessels, thereby encouraging greater blood flow.

Resources

The Link Between Neck Pain and Migraines

How Brain Fog relates to a Neck Injury

Treating neurologic-like symptoms by addressing cervical spine instability and disrupted blood flow into the brain

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