The benefits of water exercise are not limited to cardiovascular health. Your flexibility exercise program also improves when you stretch in the water. The water allows you to stretch your neck without having to support the weight of the rest of your body during the exercise. This helps increase decompression in your spine, which can reduce your discomfort. Perform neck stretching exercises on a daily basis to finish your water workout or anytime you find yourself in the comfort of water.
Guidelines
Your neck is warm when you participate in five to 10 minutes of water movement before you stretch. Walk around the pool and move your arms, or swim a few laps. Your body also warms when you perform land-based movements such as jumping jacks, running or twisting motions through the water. This warm-up helps prevent injuries such as a pulled muscle, which can happen if you stretch a cold muscle.
Poolside
The poolside is an effective place to stretch your neck. Begin standing approximately 3 feet from the pool wall in shallow water. Your feet are positioned directly underneath your hips with your toes facing toward the wall. Lean forward from your waist, and with straight arms, reach toward the side of the pool. Your hands rest on the edge of the pool as you look toward the pool floor without putting your face in the water. Your hips press in the opposite direction of your hands as you press your chest toward the floor until you feel the stretch in your upper back and neck. This stretch is effective when you maintain it for 10 to 30 seconds.
Chest Deep
Stretch your neck when you stand in chest deep water. Keep your feet on the floor as you cross your right elbow over your left elbow. Both arms are bent so that your hands are pointing toward the ceiling. Your elbows press toward the floor and stay close to your body as you press up and slightly out with your hands. Maintain this position for 10 to 30 seconds and then repeat with your left elbow crossed over your right elbow.
Neck Deep
Position a pool noodle behind your upper back and underneath your arms so you can suspend from the noodle in the deep end of the pool. This position helps to decompress your spine by taking all your weight off your neck and back. Turn your head to the right to look over your right shoulder. Aim to position your chin over your shoulder. Maintain this neck stretch for 10 to 30 seconds. Release the stretch and look forward before you complete the stretch to your left.
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