Neck spasms are an involuntary contraction of the muscles of the neck, resulting in a feeling of tightness or pain. According to the Summit Medical Group, neck spasms may occur from an injury, overuse, poor posture or stress. Once the patient has had a medical evaluation to determine the cause of neck spasms, it is often appropriate to begin a stretching program.
Neck Rotation
The patient should sit tall, with good posture and then turn and look over her left shoulder. This stretch can be increased by placing the left palm on the right side of the face and providing gentle pressure towards the left. The patient should repeat this exercise by looking over her right shoulder and adding pressure with the right hand to the left side of the face. This exercise will stretch the muscles on each side of the neck and shoulders. Each stretch should be held for 30 seconds and performed three to five times per day.
Chin to Armpit
The patient clasps both hands behind her back, sits with tall posture and then allows the head to drop forward, with the chin pointing toward the left armpit. After a 30 second stretch, the patient returns to the starting position and then allows the head to fall forward with the chin pointing to the right armpit. This exercise will stretch the muscles of the back of the neck and upper back and should be repeated three to five times per day.
Ear to Shoulder
The patient should sit with her hands placed underneath her for this exercise. Looking straight ahead, the patient lowers the left ear toward the left shoulder, stretching the muscles on the right side of the neck and shoulder. After 30 seconds, the patient should repeat the motion lowering the right ear to the right shoulder. This exercise should be repeated three to five times per day.
Chin Tucks
According to the Summit Medical Group, chin tucks are performed by placing the fingertips on the chin and gently pushing the head straight back as if trying to make a double chin. The patient should keep the head level and look straight ahead while holding the chin tuck for five seconds. Chin tucks are an effective exercise for improving posture in patients who spend long periods of time sitting at a desk.
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