Neck pain occurs for a number of reasons, including injury, poor posture, awkward sleeping position or a chronic condition such as arthritis. Neck pain can stay with you for just a day or be long-term, and it can vary from mild to severe. If your neck pain is due to injury or a chronic condition, you should see your doctor for a recommended treatment plan. If your neck pain is due to poor posture, a strained muscle or an improper sleeping position, you can relieve the pain with a few structural stretches.
Side Stretch
This exercise lengthens the muscles on the side of the neck which may be tight and painful. Do it gradually and gently so as not to cause additional pain. Sit or stand with proper posture, aligning your shoulders over your hips and your ears in line with your shoulders. Allow your head to fall to one side. Take the arm on that side of the body over your head, and gently apply pressure to the opposite side of the head, deepening the stretch. Hold for 10 to 20 seconds, and release. Switch sides.
Neck Flexion and Extension
This exercise lengthens the muscles along the back of your neck and upper back, as well as the front of your neck. Do it gently and not to the point of additional pain. Sit or stand with good posture. Bring your head forward toward your chest. You can stay here, or deepen the stretch by taking one hand around the back of your head and gently applying forward pressure. Hold for 10 to 20 seconds. Now tilt your head back to look up at the ceiling, stretching the front of your neck. Do not use additional pressure here. Hold for 10 to 20 seconds, and release.
Neck Rotation
This exercise lengthens all the the muscles of the neck and helps to increase range of motion. Stand or sit with good posture. Slowly turn your head to one side as far as you can without pain. Hold here for 10 seconds, and switch sides. You can also perform this exercise dynamically by turning your head to one side, holding for a moment and then turning your head to the other side. If you choose to do it dynamically, do 10 turns per side.
Neck Retraction
This exercise helps improve poor posture and strengthens and stretches the muscles in the back and front of the neck. Sit or stand with good posture. Keeping your chin level with the ground and your nose pointing straight ahead, draw your head backward along a horizontal plane. Do not tuck your chin. Your neck should stay long, and you should feel a retraction at the base of your neck. Repeat 10 times.
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