Stretches for neck muscles can help you alleviate pain and tension in your neck and back, and can increase its range of motion. If you have episodic or persistent pain, you may need to do weeks or months of stretching exercises before you reach the level of range of motion that will relieve the pain. Before exercising for pain reduction, get clearance from your health professional.
Ear to Shoulder
Use the ear-to-shoulder stretch any time your neck feels stiff or as part of your regular stretching program. Sit up straight in a chair and look forward. Exhale and tilt your head so your right ear moves toward your right shoulder. Do not turn your head or lift your right shoulder. Take three deep breaths, return to the starting position. Repeat on the other side.
Chin to Chest
Sit or stand with an erect posture to do this simple neck flexion stretch that elongates your neck muscles and helps to relieve back pain. Bring your shoulderblades up, back and down to get into the starting position. On an exhale, slowly relax your head forward, bringing your chin down to your chest. Breathe deeply for 30 seconds to 1 minute, and return to the starting position.
Corner Stretch
The corner stretch elongates the muscles of your neck, shoulders and chest. Stand facing into the corner of a room, and position yourself about 2 feet back from it with your feet together. Place your right forearm on the right wall and your left forearm on the left wall at shoulder height with your elbows bent 90 degrees. Exhale as you lean into the corner as far as you can without pain. Hold this position and breathe deeply as you relax into it for 30 seconds to 1 minute.
Door Jamb Stretch
Stand in a doorway for the door jamb stretch. Raise your right hand above shoulder height, and rest your right elbow and forearm against the door jamb. Turn your head to the left and tilt your head down, bringing your chin toward your left collar bone. Place your left hand on top of your head to gently push it further into the stretch. Hold this position and breathe deeply for 30 seconds to 1 minute.
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