Everyone suffers from a tight, tense or painful neck from time to time. If you spend a lot of time hunched over in front of your computer, driving in your car or experience inordinate amounts of stress, you may suffer from neck and back pain, muscle cramps or knots in your neck and even neck muscle spasms. Stretching your neck on a regular basis can help alleviate many of these symptoms.
Benefits
Neck stretching literally means that you are stretching your neck by using specific techniques to stretch the sides, back and front of your neck. Stretching increases your flexibility through lengthening and stretching tight or tense ligaments and tendons in your neck. This may help to alleviate pain associated with tightness, stiffness and muscle knots. According to physical therapist Lisa Morrone in her book, "Overcoming Back and Neck Pain: A Proven Program for Recovery and Prevention," increasing your level of flexibility is crucial for reducing pain, improving your posture and alleviating side effect symptoms of neck pain such as headaches.
Side Neck Stretch
You can perform a simple, basic side neck stretch almost anywhere. Sit in a straight-backed chair or stand with your head and neck in line with your spine. Look forward and imagine that someone is gently pulling on a string attached to the top of your head. This will help you keep length in your neck. Inhale and as you exhale, drop your right ear over to your right shoulder. Reach your right hand over your head and use it to apply gentle pressure on your ear to increase the stretch. Hold for a few breaths, then release and repeat on the opposite side.
Front and Back Neck Stretch
Sit or stand with your head, neck and spine in line. Relax your shoulders and chest. Inhale, and as you exhale, drop your neck back and look up at the ceiling. Do not allow your shoulders to hunch up toward your ears. Open your mouth and stretch your jaw as wide as you can. Hold this stretch for a few breaths, then return your head to center. Inhale and as you exhale, drop your chin to your chest, stretching the back of your neck. Keep your shoulders back and do not hunch forward. Hold this stretch for a few breaths, then return your head to center.
Warning
If you have a herniated or bulging disc or another neck condition, you should consult your doctor before performing neck stretches. If you suffer from additional symptoms such as headache, fever or the symptoms of a heart attack, such as shortness of breath, chest pain and nausea or sweating, in conjunction with neck pain, seek immediate medical attention. Additionally, you should contact your doctor if your symptoms persist longer than one week or if your neck pain was the result of an injury. You may require physical therapy or medication to alleviate your pain and rehabilitate your condition.
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