The muscles of the neck and shoulders are used frequently and are important for turning and moving the upper body and the head. Because of their mobility and frequency of use, they also may be injured easily, disrupting many daily functions and causing pain. After a neck or shoulder injury, several types of stretches can help you improve muscle function and restore activity.
Neck Stretches
To stretch the muscles of your neck, turn your head to one side until you feel a slight stretch in your neck muscle on the opposite side. Hold this position for six seconds and then release. Repeat on the other side. To stretch the back of your neck, tip your head down, bringing your chin toward your chest until you feel a small pull in the back. Hold this stretch for six seconds and then release.
Shoulder Stretches
Stretching your shoulder after an injury may involve using the muscles of your upper arm, your upper back and your neck. Lift one arm and bring it across the front of your body. With the opposite arm, pull the arm in toward your body until you feel a stretch in the shoulder. You may also bring both arms across your chest and reach around your back to touch your shoulder blades. Then tip your head forward, pointing your chin toward your chest. This type of stretch works the muscles of your shoulder and your neck.
Types of Injuries
Types of neck and shoulder injuries include whiplash; muscle strain or tendonitis; or injuries, such as rotator cuff injury or a dislocated shoulder. After an injury, rehabilitation through stretching, as well as hot or cold therapy or pain medication, can help you regain better function in your neck and shoulders.
Considerations
Before stretching for a neck or shoulder injury, check with your doctor. If you are being treated by a physical therapist, follow directions for how long to stretch and how often to work each day to avoid damaging the muscles. Start slowly and work up in the length of time you hold each stretch, but avoid stretching to the point of pain.
Prevention
You can do some stretches on a regular basis to keep your muscles flexible and potentially decrease your risk of shoulder and neck injuries. Taking one hand, reach across the top of your head and grasp the opposite side. Pull your head down to one side until you feel a slight stretch in the neck. You may also try to place your hands behind your head, bending at the elbows. Pull your shoulder blades together in the back. Hold this stretch for five seconds, then release.
