Stretches For A Stiff Neck

Neck stiffness is often triggered by a variety of factors, including injury, stress or poor posture. Stiffness in your neck may worsen and interfere with your ability to perform daily activities when left untreated. Neck stretches designed to relieve stiffness can improve the strength of your neck muscles and restore normal function. Set aside three times daily to perform the tilt and rotation neck stretches and attempt each stretch up to 10 times based on your comfort level. Discontinue any exercise if you suffer pain beyond your stiffness. Obtain your doctor's permission prior to taking any herb or remedy that claims to relieve neck pain.

Stiff Neck Rotation

Perform a side-to-side rotation by gently turning your head as far to the left as possible. Keep the position for a few seconds and then return your head so that you are looking forward. Repeat by slowly turning your head as far to the right as possible.

Side-to-Side Tilt

Start in a seated position with your head straight, as if you are focused on an object directly in front of you. Avoid letting your back press against the back of the chair. Slowly tilt you head over to your left side and stop just before your ear makes contact with your left shoulder. Keep the position for the length of a deep breath. Return to the start position with your head straight and then repeat the exercise by tilting your head slowly to the right side.

Backward Sky Stretch

Slowly move your head backwards and stop when you are looking upward at the sky or ceiling. Hold the position for a few seconds and then return to your original position.

Resistance Stretching

Begin a forward resistance stretch by placing both palms to your forehead. Slowly attempt to push your head forward, but use your hands to push back. Maintain the position for five normal breaths and then relax. A side resistance stretch starts by holding your left hand against the side of your head. Attempt to press your ear down against your shoulder but gently push back with your hand. Repeat the stretch using your right shoulder. Try a backward resistance stretch by positioning both hands behind your head. Gently tilt your head back and use your hands to provide resistance. Avoid tipping your chin for best results. Keep the posture for five seconds and then relax.

Considerations

Relax your stiff neck after a day of stretching exercises by lying on your back. Place a small, comfortable pillow under your neck. Breathe in through your nose and then exhale deeply three times using your mouth. Let your chest expand fully with each exhalation. Massage your right shoulder with your left hand gently for a few seconds and then use your right hand to massage your left shoulder.