You may be getting a stiff neck while reading this article if your monitor is at the wrong height. Watching television or sitting hunched over a desk for hours can cause a real pain in your neck. Performing lateral bending neck stretches reduces stiffness caused by muscle strain, tension, traumatic injury or chronic disease. Gentle stretches even relieve your pain and neck stiffness if you suffer from osteoporosis in your cervical spine, according to Osteoworks.
When to Perform
Lateral bending neck stretches increase the range of motion in your neck which allows you to move your ear closer to your shoulder. Range of motion is the number of degrees you are able to move your head in various directions. Do this exercise if you feel stiffness or pain when moving your head side to side. Perform this exercise as part of a basic stretching routine, including neck exercises to increase range of motion when you bend your head forward and when you look left and right.
How to Perform the Exercise
Sit upright and look straight ahead. Make sure your shoulders are square and relaxed. Tilt your head to one side, bringing your ear as close to your shoulder as possible. You should feel a stretching sensation on the opposite side of your neck. Hold this position for 20 to 30 seconds. Bring your head gently back to the beginning position. Move your head towards the other shoulder and hold for 20 to 30 seconds. Repeat the stretch three or four times on each side.
Considerations
You can stretch a muscle to its fullest extent until there is mild discomfort, according to Dr. Benjamin Griffes of exercise instruction service Your Best Form. Apply gentle pressure on your head with your hands in the direction of the stretch to get a deeper stretch. Avoid moving your shoulder toward your ear. Your shoulders should remain relaxed. Perform this exercise two to three times each day for maximum benefit. Have a partner gently rub the muscles in your neck and shoulders before performing a lateral bending neck stretch to enhance your range of motion during the exercise.
Warnings
Perform the lateral bending neck stretches and all stretching exercises slowly and easily. Do not force movement to the point of having pain. Discontinue this exercise if it increases your pain. Stop immediately if you feel dizzy or nauseated. Avoid combining rotation and extension to avoid injury, so don't turn your head while stretching. Be sure to maintain good posture while performing this and all stretching exercises to prevent injury and maximize benefits.
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