Maximus Gage
Stretching your neck can help to improve your posture and reduce pain. Before you begin, it's important to warm up your neck muscles with a few minutes of cardiovascular exercises, a heating pad, or a warm shower or bath. Once your muscles are warm, you can start to stretch. To stretch your neck, slowly bend your head to one side, bringing your ear towards your shoulder. You can place your hand on the same side of your tilted head on top of your head and press lightly with your fingertips to increase the stretch. Hold this position for 5 to 30 seconds, then repeat on the other side.
| Characteristics | Values |
|---|---|
| How to stretch | Tilt your ear toward your shoulder, then stretch further by raising your chin slightly and turning your head toward your shoulder |
| How long to stretch for | Hold for 5-10 seconds, then repeat on the other side |
| Number of repetitions | Work your way up to 10 repetitions |
| Warm-up | Engage in a few minutes of cardiovascular warm-up exercises, apply heat to the neck, or take a warm shower or bath |
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What You'll Learn
Warm up your neck muscles before stretching
It's important to warm up your neck muscles before stretching or exercising them. You can do this by engaging in a few minutes of cardiovascular warm-up exercises, applying heat such as a heating pad or warm, moist towel, or by taking a warm shower or bath.
Once your neck muscles are warm, you can begin to stretch them. Here are some exercises you can try:
- Slowly bend your head to one side, bringing your ear towards your shoulder. Keep your shoulders and back still while your neck flexes to the side. Hold the stretch for 5 seconds before returning your head to a neutral position. Repeat on the other side.
- Place your hand on the same side of your tilted head on top of your head and press lightly with your fingertips. Gently pull your neck to the left and right, holding for 5 to 10 seconds on each side. Keep your head squarely over your shoulders and your back straight.
- Grip the edge of a chair with your right hand to stabilise yourself. Place your left hand over your right collarbone to keep it flat. Tilt your ear towards your left shoulder. For an extra stretch, raise your chin slightly and turn your head towards your left shoulder.
Remember to work at your own pace and comfort level. It's important to talk to your healthcare provider before starting any new neck stretches or exercises to ensure they are safe for you.
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Lateral neck flexion exercises
Before doing any neck stretches, it's important to talk to your healthcare provider to understand what is causing your neck pain and which exercises are safe for you. You should also warm up your neck muscles before stretching or exercising them. This can be done by engaging in a few minutes of cardiovascular warm-up exercises, applying heat, or taking a warm shower or bath.
To increase the stretch, place your hand on the same side of your tilted head on top of your head and gently apply light pressure with your fingertips. You can also try to stretch the sternocleidomastoid by slowly lifting your chin upwards after laterally flexing your neck.
For an extra challenge, try a PNF Cervical Lateral Flexion exercise. Start by placing your hand on the side of your head and pushing into your head while resisting with your neck muscles. Continue to apply pressure as you bend your neck in the direction that you are pushing, all while resisting the pressure. Once you reach the maximal tolerable end range, return to the neutral position while still resisting the applied pressure.
It's important to perform these exercises slowly and controlled, and to build up the duration of the stretch over time. Aim for two or three sets of stretches, two to three times a day if possible.
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Stretching exercises should focus on holding the stretch
To stretch your neck, slowly bend your head to one side, bringing your ear towards your shoulder. Keep your shoulders and back still while your neck flexes to the side. Once your head has flexed as far as it can comfortably go, hold the stretch for five to ten seconds before returning your head to a neutral position. Repeat on the other side.
You can also try this stretch while seated. Keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
For an extra stretch, place your hand on the same side of your tilted head on top of your head, and press lightly with your fingertips. Gently pull your neck to the left and right.
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Keep your head squarely over your shoulders and your back straight
Stretching your neck can help to relieve pain, improve posture and aid sleep. Before you begin, it's important to warm up your neck muscles. You can do this by doing a few minutes of cardiovascular warm-up exercises, applying heat with a heating pad or warm, moist towel, or by taking a warm shower or bath.
To stretch your neck, keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder. You can do this while seated or standing. Place your left hand over your right collarbone to keep it flat. Tilt your ear toward your left shoulder. For an extra stretch, raise your chin slightly and turn your head toward your left shoulder.
Hold the stretch for 5 to 10 seconds, then repeat on the other side. You can do several sets and work your way up to 10 repetitions. For an even deeper stretch, put the hand on the same side of your tilted head on top of your head and press lightly with your fingertips. Use your free hand to pull your head slightly further in the same direction. As always, stay here for 30 to 60 seconds before trying the other side.
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Talk to your healthcare provider before doing any neck stretches
Before doing any neck stretches, it is important to talk to your healthcare provider. They can advise you on what is causing your neck pain and which exercises and stretches are safe for you to do. For example, if you feel sharp or "electric" type pain in the shoulder or arm, or if the pain isn't easing, you should consult a healthcare professional.
It is also important to warm up your neck muscles before stretching or exercising them. You can do this by engaging in a few minutes of cardiovascular warm-up exercises, applying heat such as a heating pad or warm, moist towel, or by taking a warm shower or bath.
Stretching exercises should focus on holding the stretch, building up to about 20 to 30 seconds if possible. Aim for two or three sets of stretches, two to three times a day if you can.
Neck stretches can help ease neck aches, fatigue, and stiff neck muscles. They can also help improve posture, leading to less neck strain.
- Slowly bend the head to one side, such as by bringing the left ear toward the left shoulder. During this stretch, the shoulders and back remain still while the neck flexes laterally to the side. Once the head has flexed as far as it can comfortably go to the side, try to hold the stretch for 5 seconds before returning the head to a neutral position. This stretch is then repeated in the opposite direction.
- Grip the edge of the chair with your right hand to stabilize yourself. If you need to, place your left hand over your right collarbone to keep it flat. Tilt your ear toward your left shoulder. Optionally, stretch further by raising your chin slightly, and turning your head toward your left shoulder.
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Frequently asked questions
Slowly bend your head to one side, bringing your ear towards your shoulder. Hold this stretch for 5-10 seconds, then repeat on the other side.
Aim to hold each stretch for 20-30 seconds, building up to this if you need to.
Aim for two or three sets, two to three times a day.
Yes, it's a good idea to warm up your neck muscles before stretching them. You can do this with a few minutes of cardiovascular warm-up exercises, by applying heat, or by taking a warm shower or bath.
