Learning to relax the muscles in your neck can relieve stress and avoid future strain. For some people, it can alleviate tension headaches or reduce problems with aching shoulders. By strengthening and learning relaxation techniques, you eliminate hours of soreness that might be interfering with your day. If you have been in an accident or suffered an injury, talk to your doctor about your neck pain.
Step 1
Stand with you feet shoulder-width apart or sit in a chair with your back straight. Lower your chin toward your chest and hold it there for three seconds. Lift your chin up and tilt your head back, so you can see the ceiling. Hold for three seconds and return to start. Repeat this stretch five to 10 times.
Step 2
Tilt your head from side to side as if trying to touch your ears to your shoulders. Repeat the exercise 20 times to stretch the side muscles in the neck and prevent tightening.
Step 3
Place your hand on your forehead, and push your head against it to tense the muscles in the neck temporarily. Hold this position for five seconds and then release. Repeat this exercise for up to 12 repetitions. Move your hand to the sides and the back of your head. Do 12 repetitions in each location.
Step 4
Drop your head forward so you chin touches your chest. Move your head around as though you're trying to draw a circle in the air. Do five circles counterclockwise and then switch directions.
Step 5
Shrug your shoulders toward your ears. Push your shoulders forward and move down and back to draw a circle. Do 12 circles and then switch directions.
Tips and Warnings
- Most neck stretches can be done standing, sitting or lying down.
- If you feel pain in the neck or upper back while trying to stretch, see your doctor. Headaches and neck pain can be symptoms of a medical problem. See your doctor whether your pain is chronic to determine the cause.
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