One of the most common injuries for office workers is neck pain, according to Mayo Clinic. This is because of the long hours that those in this profession spend looking at the computer screen. Stretches with a harness can allow you to get deep stretches on the neck without the assistance of another person. Stretching the neck can reduce muscle tightness and improve the posture of your neck. This can reduce the likelihood of developing neck pain or reduce the symptoms of pain that you are already experiencing.
Warming Up
It is imperative that you warm up the muscles of your neck prior to stretching them. The increased blood flow and body temperature of your muscles makes them more pliable, reducing the risk of a neck strain or tear. Keeping your chin tucked in and eyes maintaining a horizontal gaze, slowly twist your head as far left and as far right as you can comfortably go. Perform left and right twists for a minute. Next, rotate your neck all the way down and all the way up as you can comfortable go for one minute. Finally, roll your head forward and around clockwise and for one full rotation and then immediately follow that with a counterclockwise rotation. Complete the alternating head rolls for one minute. Repeat each warm-up exercise at least two times. The longer you warm up the muscles, the less prone to injury your neck will be.
Side Neck Stretch
Place the neck harness around your head so that both of the handles for the harness are located on the right side of your head. Place your left hand behind your back and bring your chin closer to your neck while keeping your eyes looking straight ahead. Grab both of the handles with your right hand and gently pull your head toward your right shoulder. Continue pulling until you feel the stretch along the left side of your neck. Hold this position for 30 seconds and relax. Repeat this stretch two more times. Reverse the placement of the harness and your hands and repeat the stretch three times to target the right side of your neck.
Side-Up Neck Stretch
The side-up neck stretch targets muscles closer to the front of your neck and is performed in a similar manner to the side neck stretch with one key difference. Again, place your left hand behind your back, and place the head harness on your head so the hand attachments are on the right side of your head. Grab the hand attachments with your right hand and pull your head toward your shoulder making sure to keep your chin tucked in. Now, slightly rotate your head clockwise and down as if you were trying to look toward the ceiling. Hold this position for 30 seconds when you feel the stretch from the middle to the front of your neck. Perform three total stretches on your right side and then perform three total stretch-holds on your left side. You will rotate your head counterclockwise when stretching your left side.
Considerations
Using a neck harness can provide deep stretches of the neck. However, it is imperative that you only stretch to the first point of discomfort when stretching your neck. The muscles of the neck are susceptible to minor strains that will cause your neck to tighten up even more. This is also why you should move slowly into and out of the neck stretches you are performing. Bouncing a stretch deeper or pulling too fast will cause your body to naturally react to prevent the motion. Under normal circumstances, it is a protective measure to keep your head from snapping, but under a stretching situation it is an unnecessary reaction that can cause minor or major tearing of the neck muscles.
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