The term spasm refers to involuntary contractions of a muscle that occur without any warning. During a muscle spasm, the affected muscles become tight and painful, and this tightness and pain can result in the inability to move your body freely. Muscle spasms in your neck can occur because of poor posture, stress, overuse or injury. Treatment for a muscle spasm in your neck often includes stretching exercises to help lengthen your muscles and restore their natural pliability.
Forward Neck Flexion
Stand or sit with your shoulders directly over your hips. Reach up with both arms and clasp your hands behind your head. Relax the muscles of your neck and allow the weight of your arms to pull your head down toward your chest. Hold this stretch for about 10 seconds and relax. Repeat. As you’re performing this exercise, keep your neck muscles relaxed and use only the weight of your arms to pull your head forward.
Scalene Stretch
Sit in a sturdy chair with your shoulders positioned directly over your hips. Reach back with both hands and clasp them behind your back. Lower your left shoulder and tilt your head toward your right side. Hold this position for about 15 seconds and relax. Return to the starting position and lower your right shoulder and tilt your head toward the left. Hold this exercise for about 15 seconds and relax. Repeat.
Side Stretch
Sit upright in a sturdy chair and hold onto the seat of the chair with the hand on the opposite side of your body that you want to stretch. Bend your upper body and head toward the opposite side and allow your neck muscles to relax. Hold this stretch for about 20 seconds and relax. Repeat for an equal number of repetitions on both sides.
Chin Tuck
Sit or stand with your shoulders positioned directly over your hips. Reach up with your hand and place your fingertips on your chin. Use your fingers to apply pressure and you pull your chin toward your spine while continuing to look forward. Hold this stretch for about 15 seconds and relax. When performing this stretch, your entire head should move back slightly and you should feel your chin tuck into your neck.
