A neck strain is an injury that often occurs when your neck and head is moved forcibly, often as a result of a car accident or a contact sports injury. A neck strain can also result from holding your head in an awkward position for a long period of time or carrying heavy objects on one side of the body. Flexibility exercises may restore the range of motion in your neck.
Side Stretch
Stand with your feet shoulder-width apart and gently let your head tilt toward the side where your are feeling pain. Use your hand to apply pressure to the side of your head in order to bend your head a little farther in the same direction until you feel a stretch in the opposite side of your neck. The Nicholas Institute of Sports Medicine recommends to hold this stretch for about six seconds and repeat three times. Perform this stretch on the opposite side as well in order to maintain muscular balance.
Neck Flexion and Extension
This exercise helps stretch the muscles and connective tissue on the front and back of your neck. Stand with your feet shoulder-width apart and your hands resting by your sides. Use a slow and controlled motion to bend your head forward until you touch your chin to your chest. Hold this position for several seconds, then tilt your head back as far as you can until you are looking at the ceiling. Hold this position for several seconds; repeat as directed by your doctor or physical therapist.
Shoulder Shrugs
Perform shoulder shrugs while standing under a hot shower. This warms your muscles and allows you to stretch them with less pain. Stand under the shower and place your feet about shoulder-width apart. Lift both shoulders at the same time and try to touch your ears with your shoulders while keeping your head stationary. Hold this position for about five seconds, then relax. Perform three sets of 10 to 15 repetitions.
Head Turns
Stand with your shoulders relaxed and your feet about shoulder-width apart. Turn your head toward your injured side and try to look backwards over your shoulder. Be sure that your head stays directly above your spine when performing this stretch. Hold this position for about six seconds, then repeat on the other side. Perform three repetitions on each side.
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