Comfortable and full neck range of motion is necessary for sustaining normal daily function. If you have experienced a stiff neck, you know how limiting it can be. Being able to move your neck through each range of bending and rotational motion allows you to maintain a complete field of vision and comfortable activity. Adequate neck range of motion also contributes to your ability to maintain balance.
Flexion and Extension
Full neck flexion allows you to touch your chin to your chest, with a measurement range of 40 degrees to 60 degrees. With extension, you should be able to comfortably look up at the ceiling. This range should be 45 degrees to 70 degrees. When stretching to increase flexion, look straight ahead and tilt your chin at an angle toward your chest. Stretching straight forward can create unnecessary stress on the neck. Hold this for a minimum of 10 seconds to each side. You can increase this stretch by reaching across the top of your head with the hand on the side you're tilted toward, and applying a gentle pressure. Lean your head back, stretching into extension to increase this range. If this is uncomfortable, place your hands behind your neck to provide a little extra support during this stretch.
Rotation
Rotation is turning your head from side to side, bringing your chin so that it's almost in line with your shoulder, in each direction. This range of measurement should be 60 degrees to 80 degrees, from neutral--which is looking straight ahead. Place your fingertips on your chin, on the opposite side of the direction that you stretch. Turning your head as far as you can, apply a gentle and sustained pressure with your fingers. Hold for a minimum of 10 seconds for the best results. Repeat in the opposite direction.
Lateral Bending
A normal range for lateral bending is 45 degrees, which is halfway between your ear and your shoulder, from the neutral position of looking straight ahead. Using your hand that's on the side that you will stretch toward, reach over the top of your head, placing your hand on top with fingers pointing down toward your ear. Tilt your head away from your hand, applying a gentle pulling pressure. Repeat this in the opposite direction. To increase this stretch, hold onto the side of a chair with the hand that's on the side that you're bending away from. This stabilizes your shoulder so that it doesn't raise up and "follow" your head.
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