Many people carry stress and tension in their shoulders and necks, making these muscles particularly prone to painful, tight spasms. Performing gentle neck exercises to stretch and lengthen the muscle fibers helps relieve stiffness and pain and may help prevent further spasms. Lightly massaging the muscles while stretching can also help relieve spasms. Talk to your doctor before performing neck stretches if you've recently suffered an injury or have a chronic spinal condition.
Step 1
Hold your shoulders square and sit straight up with your neck and spine in alignment.
Step 2
Bend your neck to the side as if trying to touch your ear to your shoulder until you feel a gentle pull in the muscles along the side of your neck.
Step 3
Maintain your position to hold the stretch for 15 to 30 seconds and repeat the exercise by bending your head to the opposite side.
Step 4
Return to the starting position with your head held straight and your neck in line with your shoulders and back.
Step 5
Bend your head forward to tuck your chin in against your chest. Keep your shoulders still and bend until you feel a light stretch along the back of your neck.
Step 6
Hold the stretch for 15 to 30 seconds and return to the starting position.
Step 7
Turn your head to look over one shoulder while keeping your shoulders facing forward. Move until you feel a slight pull along the side of your neck that moves down to the top of your shoulder.
Step 8
Repeat the exercise by looking the other way. Hold each position for 15 to 30 seconds.
Tips and Warnings
- Apply a heating pad to your neck muscles for 10 to 15 minutes before stretching to help loosen the muscles. Perform neck stretches several times a day to keep your muscles loose and prevent further spasms.
- Never stretch to the point of pain or discomfort, as this can further damage your neck muscles and promote spasms.
Things You'll Need
- Heating pad
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