1. Take a Load Off
Neck rotation stretches are great to do while lying down on the floor. You'll need to lie flat, with a firm pillow, phone book or other thick book propped under your head. This position aligns your head with your neck and spine. Slowly and gently turn your head to one side, keeping your face straight, not tipped forward or backward. Keep turning your head until you reach the point where you can't turn anymore and hold this position for about 15 seconds. Slowly return to the starting position and repeat on the opposite side. Try doing three to five sets of these stretches throughout the day to reduce neck tension. Feel free to bend your knees if lying on the floor is uncomfortable for your back.
2. Sit Up and Take Notice
If lying in the floor to perform neck rotation stretches isn't for you, there are variations that allow you to perform the stretch while sitting down in a chair. These stretches are much more practical to use if you're seated at your desk and need to relieve tightness. To perform a seated neck rotation stretch, sit on your right hand just under the hip joint, keeping your arm straight. Slowly turn your head to the left, keeping your head straight while looking over your left shoulder. This rotation stretches the neck, and you should also feel a slight stretch in the upper-right shoulder. Hold for about 15 seconds, gradually move your head back to the starting position and repeat on the opposite side. As with most neck stretches, it's a good idea to do three to five sets throughout the day.
3. Give Yourself a Helping Hand
Add a little resistance to a neck rotation to achieve a fuller stretch. You can use your hand to push against the motion of your neck and create enough resistance to engage the neck muscles further. You can do this while standing or seated. Place your right hand on the right side of your head or face. While keeping your hand steady, turn your head into your hand until the hand's pressure stops you from turning your head further. You should provide just enough pressure with your hand to impede the turning motion. This should create a comfortable, tolerable level of resistance. Hold this position firmly for about 15 seconds, slowly return your head to starting position and repeat the stretch on your opposite side.
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