If you are literally having pain in your neck, you may be able to ease some of the strain by doing light stretches. After seeing your doctor for treatment and approval, a safe neck-stretching program can help you feel more relaxed and lessen muscle pain. Learning about the mechanics of neck injuries can help you choose stretches that may offer relief and healing.
Causes of Neck Injuries
The most common causes of neck pain are soft-tissue abnormalities due to injury or prolonged wear and tear, according to the American Academy of Orthopaedic Surgeons. You may experience neck pain from straining your neck during activities such as sleeping, exercise or sitting in front of the TV or computer for too long. Falls or accidents--such as car accidents--can also cause neck pain and injury. Neck injuries can also stem from infections or tumors.
Warning
Stretching can help ease the tension in your neck, but should not replace medical treatment. See your doctor if you suspect you have a neck injury or are experiencing ongoing or sharp neck pain or if you experience pain in your chest, shoulder or arm. If a stretch causes more pain or discomfort, then stop immediately and discontinue the stretch until you talk to your doctor or physical therapist about it.
Side Neck Stretches
The Nicholas Institute of Sports Medicine and Athletic Trauma recommends the side neck stretch as a possible healing exercise for neck injuries. You can perform the stretch by sitting or standing in an upright, straight position and reaching one arm up onto your head to help pull your neck down to the same side as your arm, toward your shoulder. Hold for six seconds as you feel a gentle stretch on the side of your neck. Repeat the stretch two more times then perform it on the opposite side.
Back of Neck Stretch
To stretch the back of your neck, you can stand or sit upright and tilt your head forward, looking down. Place your hands behind your head and apply slight pressure to help ease your neck into the stretch and bring your chin further down. When you feel the back of your neck stretching, hold for six seconds. Relax and repeat the exercise two times.
Side and Front Neck Stretch
The Nicholas Institute of Sports Medicine and Athletic Trauma recommends another stretch for the side and front neck muscles. Stand upright and keep your shoulders relaxed. Turn your head to one side to look over your shoulder. When you feel a stretch, pause and hold for six seconds. Return your head to its regular, forward position to rest. Repeat the stretch twice and then do the stretch on the other side of your neck.
