Whether you suffer from a stiff neck or chronic neck pain, stretching can help relieve muscle tightness and discomfort while enhancing your flexibility. Strained neck muscles lead to bad posture, aches and pains. By performing simple stretching exercises that target muscles in the front, back and sides of your neck, you will feel more relaxed and notice an improvement in your posture. Before performing any stretching exercises, talk to your doctor or health care professional.
Chin to Chest
Standing with your feet hip-width apart or sitting in a chair, clasp both hands behind your head. Keeping your shoulders straight, elbows out and head back, use the palms of your hands to gently lower your head until your chin touches your chest. You will feel stretching in the back your neck. Hold the position for 15 to 30 seconds before gently rolling your head upward.
Seated Head Turn
Sitting in a chair with your feet flat on the floor and shoulders straight, turn your head toward your right shoulder. You will feel the muscles in the side of your neck stretch. Extend the stretch even further by holding onto the bottom of the chair with your right hand. Press your shoulder backward and away from your neck. Hold for 15 to 30 seconds before repeating on the other side.
Side Neck Stretch
With your shoulders straight, sit upright in a chair. Place your right hand under your right buttock and left arm over your head so that your left hand rests on the right side of your face. Apply light pressure and gently pull your head toward your left shoulder. You will feel stretching behind your right ear and along your neck. Hold the stretch for five to 10 seconds before returning to the starting position. Tilt your head to the other side and repeat.
Pendulum Head
Gently lower your chin toward your chest with your nose pointed toward the floor. Slowly move your chin from left to right against your chest, feeling the muscles in the back of your neck stretching, and back from right to left. Return to the starting position and repeat five times.
Face Clock
Lie on your back with your knees bent and feet flat on the floor. Pretending that your head is a clock, with the top of your head at 12 and your chin at six, roll your head backward to 12 and then slowly roll to three, six, nine and then back to 12 in a circular motion. This exercise stretches the front, back and sides of your neck. Repeat four times.
Expert Advice
When performing neck stretches, move into each stretch slowly and gently. Feel the tension in the stretch but stop if you feel pain. When using your hands to increase the stretch, always apply light pressure and don't pull on your head too hard or too fast. Remember to breathe deeply.
References
- MayoClinic.com: Neck Stretches For The Office
- Spine-health; Stretching For Back Pain Relief; Peter F. Ullrich
- President's Council on Fitness, Sports and Nutrition: Exercise ? The Key to The Good Life
- American Council on Exercise: Laternal Neck Flexion
- American Council on Exercise: Neck Flexion and Extension
- "Stretching"; Suzanne Martin; 2005
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