Standing Lateral Neck Stretches

There is no need to endure typical neck pain. It can be treated. Tight neck muscles and poor posture may cause degeneration in the discs of the neck, contributing to pain from compressed nerves. Bending your neck laterally and frequently over time may result in pain similar to a direct injury to the neck. Lateral stretches relieve tension from the sides so your muscles support your neck in correct alignment.

Standing Lateral Neck Flexion Stretch

The basic standing lateral neck flexion stretch targets the scalenes, levator scapulae, extrinsic laryngeal muscles and the upper fibers of the trapezius muscle in the neck and upper back. Stand up straight and look forward to begin this exercise. Then, tilt your head to the left without rotation. Pull your head toward your left shoulder using your left hand, but do not elevate the shoulder. This stretches the right side of the neck. Stretch for 10 to 30 seconds and then repeat on the other side.

Upper Trapezius Stretch

The upper trapezius stretch targets this muscle through a lateral bending of the neck and pulling on one arm. The splenius muscle of the neck stretches, too. Stand up straight and place your right arm against your back with the palm facing behind you. Grab your right hand or wrist with your left arm bent at your side and pull the right arm to the left, depressing the shoulder at the same time. Also, tilt your head to the left. Hold for 10 to 30 seconds and then repeat on the other side.

Wall-Standing Trapezius Stretch

The wall-standing trapezius stretch is a corrective stretch to retrain your neck from assuming a forward head posture, which is a problematic habit whereby you bring your chin forward and out of alignment frequently. This exercise targets the top of your shoulder while bending your neck and spine laterally. To perform the wall-standing trapezius stretch, stand with your back against a wall and place your left arm behind your back as if reaching for something in your right pocket. Touch the back of your head to the wall. Then, slide your body to the right by bending at the waist and reach your left arm down toward your right knee. Tilt the neck to the right but do not drop your chin. Hold for one to two seconds and then switch sides.

PNF Lateral Stretch

The PNF lateral stretch is a modification of the basic standing lateral neck flexion stretch. The purpose of this stretch is to extend the length of your neck muscles. To perform this stretch, do the basic stretch on the left side. Then, tilt your neck slightly to the right to decrease the stretch a small amount. Push against your head with your left hand and resist so the neck doesn't move. Take three deep breaths. Next, relax for two seconds and then tilt your head toward your left shoulder again as far as you can. Repeat on the other side.