Lower Neck Stretches

Your lower neck is made up of layers of muscles and connective tissues that attach to your upper back, shoulders, chest and head. You can do static stretching, which is holding a stretch between 20 to 30 seconds to elongate and relax the muscles, or dynamic stretching, which is moving multiple muscles and joints in their full range of motion. Justin Price, owner of The BioMechanics in San Diego, California, recommends that you stretch as often as necessary to avoid neck and shoulder pain, especially if you sit often at work.

Levator Scapulae

This exercise stretches the levator scapulae and surrounding muscles, which is located to the sides of your neck that attach from the top of your neck down to your upper shoulder blade.

Stand with your arms slightly out to your sides with your palms facing up. Tilt your head to your left side, and turn your head so that your nose is pointing to the ground. You should feel a stretch radiating from your right side of your neck and down to your upper right shoulder. Hold this stretch for six to eight deep breaths or 30 seconds, and repeat the exercise on the opposite side.

Flexion and Extension

Dynamic stretching activates the muscles in your neck and improves tissue extensibility. This exercise moves the opposing neck muscles and tissues that move your neck front and back like a nodding motion. Stand tall with your arms slightly out to your sides with your palms facing up. Tilt your head back as much as you can without moving your body. Hold the stretch for one deep breath, and tilt your head forward so that your chin is pointing to your chest. Hold the stretch for one deep breath. Move your head up and down for one minute.

Wall Head Rotations

Like the previous exercise, head rotations is a dynamic stretching exercise that moves the muscles that rotates your head left and right. Doing this with your body against the wall keeps your head in neutral position as you rotate.

Stand against the wall with your head, shoulders, back, and buttocks touching it. Place your feet about 6 inches away from the wall. Press your arms against the wall with your palms facing forward. Turn your left and right, and hold each position for one deep breath. Do this for one minute.

If this position places stress upon your back, Anthony Carey, owner of Function First in San Diego, California, suggests that you do it on the floor with your body oriented in the same position.