Stretches for rehabilitation of neck spasms are permissible immediately upon experiencing pain as long as they do not make the pain worse. These stretches release tension and restore length to the neck muscles. Weak neck muscles also contribute to spasms. You can perform neck streches along with exercises to strengthen your neck and upper back, which improves your posture. These exercises should be isometric because strengthening exercises that have movement may cause more spasms.
Neck Rotation Stretches
Neck rotation stretches lengthen the sides of your neck. There are two ways to perform neck rotation stretches. One is to turn your head to each side to look over your shoulder. You can gently push against the opposite cheek to lengthen these stretches. The other type of rotation stretch has you tilt your head to each side. You do this by bringing each ear toward that shoulder while still looking straight ahead. Gently lean your head toward your shoulder to lengthen the stretch.
Neck Extension Stretches
Neck extension stretches lengthen the back of your neck. The thoracic extension is an example of a neck-extension exercise. To perform the thoracic extension, sit in a chair and place both hands on the back of your head, interlacing your fingers. Your arms should be bent. Support your head as you slowly look up. This should not cause pain. Use your hands to lift up the back of your neck if you feel pain. Look back forward again.
Front of the Neck Stretches
Chin tucks stretch the front of your neck. You should not tuck your chin as you would to dive into water. The tuck refers to a sliding motion. To perform this exercise, sit in a chair as you look forward with your chin parallel to the floor. Then place your index and middle finger on your chin and push. Slide your neck back in the direction your fingers are pushing without lowering your chin. You can look in a mirror to see that your chin does not move up or down. You will see a double chin when you slide your head back if you do this exercise correctly.
Shoulder Shrugs
Shoulder shrugs release tension in the trapezius muscle that elevates the shoulders. Shoulders that creep up to the ears are a sign of tension. By actively contracting and then relaxing the muscles, you let go of this tension and get your shoulders back down where they belong. First, raise your shoulders up to your ears and hold them up for five seconds. Second, relax the muscles and let your shoulders and arms drop down fast.
Repetitions and Holds
You must hold the stretches for a significant length of time for the muscles to relax. Hold each static stretch for a minimum of 15 seconds. Do between five and 10 repetitions.
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