Leaning how to do simple neck stretches is a good way to practice self-care. People who sit at a desk or computer all day in particular may notice sore, tight muscles in the neck. A sore neck can also be the result of poor posture or of working out without warming up. All stretches should be done slowly and be held for a count of 15 to 30 seconds, advises MayoClinic.com. neck stretches can be done anytime your neck feels tense or sore, before and after working out or even first thing in the morning as part of your exercise routine.
Stretching Back of Neck
To stretch out the back of your neck, keep your shoulders straight but relaxed. Gently lower your chin to your chest and hold it there for 15 to 30 seconds before returning to your regular position. Don't worry if you can't get your chin all the way to your chest, just do the best you can.
Stretches to Work Sides of Neck
Once again, keep your shoulders straight. These stretches can be done from a standing or sitting position. Slowly turn your head to one side, as though you were looking at someone sitting next to you. Hold that position for 15 to 30 seconds, then slowly come back to center before turning your head the opposite way.
Next, bend your head as if trying to touch your ear to the shoulder on that side. Don't move your shoulders, just your head. Many people can't actually touch their ear to their shoulder without moving the shoulder, but the idea is to stretch the side of the neck by attempting it. When one side is done, try to touch your other ear to your shoulder and hold for a count of 15 to 30 seconds.
Other Self-Care Measures
If your neck is bothering you, sometimes a warm shower or applying a warm compress to the neck can help loosen sore or tired muscles. You can also go for a professional massage or see a chiropractor for neck pain. A neck massage from a friend or family member can also help relax tense muscles.
Warning
Never make abrupt moves when performing neck stretches, recomends the Women's Heart Foundation. Move slowly and don't force your neck farther than is comfortable. If you feel pain when doing neck stretches, stop right away and see a doctor as soon as possible.
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