Neck Stretches

 Tight neck

Day to day living, poor posture, and injury often result in tight neck muscles. Learn these four gentle neck stretching exercises to decrease muscle tightness. The exercises can first be performed while laying on your back (to provided assisted support) and in time advanced to being performed in the seated position. Read on to review these four exercises.    

 

Flexion Stretch – Chin to Chest

1) Gently bend your head forward while bringing your chin toward your chest.2) Stop when a stretch is felt in the back of your neck.

3) Hold position for 20 seconds.

4) Return to starting position. (neck in midline position)

5) Repeat above stretch 5 more times.                                

Extension Stretch – Eyes to Sky

1) Gently bend your head backward so that your eyes are looking up to the “sky”.2) Stop when a stretch is felt in the front of your neck.

3) Hold position for 20 seconds.

4) Return to starting position. (neck in midline position)

5) Repeat above stretch 5 more times.

Rotation – Side to Side

1) Gently turn your head to the left, looking over your left shoulder.2) Stop when a stretch is felt in the right side of your neck.

3) Hold position for 20 seconds.

4) Return to starting position. (neck in midline position)

5) Repeat above stretch 5 more times

Lateral Flexion – Ear to Shoulder

1) Gently bend your neck in attempts to touch your left ear to your shoulder.2) Stop when a stretch is felt in the right side of your neck.

3) Hold position for 20 seconds.

4) Return to starting position. (neck in midline position)

5) Repeat above stretch 5 more times.

6) Gently bend your neck in attempts to touch your right ear to your shoulder.

7) Stop when a stretch is felt in the left side of your neck.

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