1. Sit, Stand, Take Your Pick
You can perform neck retraction stretches from a sitting or standing position or even lying down or leaning against a wall. The key to getting a good stretch is to maintain good posture. Keep your back straight with your shoulders rolled backwards slightly. Visualize the top of your head and neck forming a straight line. Then think of moving this line toward the back of your shoulders in a very slow, gradual fashion. If you are lying down on the floor or leaning against a wall, move the line back until the wall or floor stops your progress.
2. Chin Tuck Procedure
For a neck retraction stretch, the chin tuck is not a cosmetic procedure. While you pull your aligned head and neck back, it's important to tuck the chin in and down to really feel the stretch in the back of the neck. For most people, it helps to push the chin towards the neck gently with one finger to get a deeper stretch. Push just until you feel the stretch in the back of your neck.
3. Repeat Yourself
When you do neck retraction stretches, you'll find that performing the stretch just once will not produce the results you want. It's a good idea to hold the stretch for at least 10 seconds, break, then repeat the stretch five times. After each repetition, you should feel the tension in this area easing a little more and you may even find that your posture improves as well.
4. Workout in the Workplace
Neck retraction stretches are great exercises to do while you sit at your work desk. As many office workers know, sitting at a desk in front of a computer screen or talking on the phone all day can wreak havoc on your posture and alignment, not to mention the tension it creates in your neck muscles. Since you can perform this stretch while seated, it's perfect to do between tasks, several times throughout the day, especially as you feel neck tension starting to build.
5. Sit and be fit
Neck retraction stretches are a good addition to an exercise routine for those who are elderly or have limited mobility. These stretches are easy to do, no-impact and low intensity. If you already have a flexibility routine that includes performing stretches while seated or otherwise supported, consider adding neck retraction stretches to the regimen for healthy posture and tension relief.
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