Tired of aching? Just 5 to 10 minutes of stretching in the morning and at night can provide significant neck pain relief. Learn simple, effective ways to help decrease neck pain and stiffness.

Almost everyone can benefit from stretching the neck. The spinal column in the neck, and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion may be the cause of pain, or may be making your current pain worse.

Patients with lingering neck pain may find it will take some time, in some cases several weeks, to increase the motion in the spine and soft tissues of the neck. However, this time investment pays off with meaningful and sustained relief of neck pain. Additional benefits attributable to a regular flexibility and stretching program include: increased circulation, improved posture, better coordination and stress relief.

Below are three simple and effective ways to help stretch the neck. Remember: you should not feel pain during a stretch. If you do, you’ve gone too far and need to back off and hold the stretch in a pain-free position.

 

Stretch 1: Neck Stretch

There are six ranges of motion of the neck. For best results, you should stretch your neck in all six ranges for around 15 seconds.

 

To begin, sit with good posture in a chair. Reach and hold the seat of the chair with your hands.

Neck Flexion (Chin to Chest) Slowly begin to lower you neck down by lower your chin down to your check and hold for 10-15 seconds.

Neck Extension (Lean your head back) Lower your head back as far as you can.

Right Lateral Flexion (Ear to Rt. Shoulder) – Lower your right ear towards your right shoulder.

Left Lateral Flexion (Ear to Lt. Shoulder) – Lower your left ear towards your left shoulder.

Right Rotation (Chin to Rt. Shoulder) – Slowly turn your head to the right. Your chin with be close to your right shoulder.

Left Rotation (Chin to Lt. Shoulder) – Slowly turn your head to the left. Your chin with be close to your left shoulder.

 

Stretch 2: Shoulder Shrugs

This stretch helps relax the shoulders and neck.

Shrug your shoulders to your ears and hold tightly for 2-3 seconds, still holding tightly rotate your shoulders back (you should feel a stretch in the chest muscles) and then relax them down into normal position. Repeat for 10 repetitions for best result.

 

Stretch 3: Upper Back Stretch

This stretch works on the neck and upper back muscles.

Stretch your arms out in front of you and turn your hands until your palms face away from each other. You may also put the back of your hands together or your palms together, which ever is most comfortable. Then bend over at the upper back like you are diving off the diving board. Be sure and flex your head (chin to chest) at the same time!

 

To learn more about other good stretches to do at the office or home, please contact us!

Share the love...