Whether you've been sitting in front of your office computer screen for too long or you slept at an awkward angle last night, the feeling of tightness in your neck can soon turn to pain. That's why learning some simple neck and head stretches can be important to keeping you feeling your best. Talk to your doctor if you experience significant pain while performing any neck or head stretches.
Lateral Neck Stretch
The lateral neck stretch is a simple stretch you can do quickly while sitting at your office desk or first thing when you wake up in the morning. Sit up straight with your shoulders square and your head pointing forward. Slowly bend your neck to the side, moving your ear toward your shoulder until you feel a stretch on the opposite side of your neck. Hold for 15 to 20 seconds, then relax and repeat for the other side of your neck. Do two or three repetitions for each side of your neck.
Neck and Spine Rotation
This stretch helps rotate your spine, which controls much of the movement in your head and neck. Sit up straight with your shoulders square and your face pointing forward. Turn your head to the right as far as you can, keeping your chin level and your shoulders square. Hold for 10 to 15 seconds, then make a full turn with your head to the left as far as you can. Hold for another 10 to 15 seconds, then rest. Repeat the whole exercise two to three more times as part of your neck and head stretching routine.
Chin Tuck
This exercise helps stretch the muscles in the back and front of your neck. Start by sitting or standing straight up with you arms at your sides. Tuck in your chin toward your chest until you feel a stretch in the back of your neck. Hold for 10 to 15 seconds, then push your chin out as far as it will go, still keeping it parallel to the floor. Hold for another 10 to 15 seconds, then relax. Repeat the exercise two or three times.
Neck Roll
The neck roll incorporates multiple stretches into an exercise that will provide overall relief for your neck and head pain. Start by lowering your head so your chin touches your chest. Slowly roll your neck to the left, then back so you are looking at the ceiling, then to the right. Finish by resting your chin on your chest again. Repeat the exercise, this time rotating in the opposite direction. Do three to five rotations, switching directions each time.
Member Comments