The following exercises should cause you to feel a gentle stretch, but no pain.
slide 1 of 2
slide 1 of 2, Neck stretch,
This stretch works best if you keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.
Tilt your head toward your shoulder and hold for 15 to 30 seconds.
If you would like a little added stretch, use your hand to gently and steadily pull your head toward your shoulder. For example, keeping your right shoulder down, lean your head to the left. Let the weight of your head stretch your muscles, or use your left hand to pull gently down on your head.
Repeat 2 to 4 times toward each shoulder.
Diagonal neck stretch
slide 2 of 2
slide 2 of 2, Diagonal neck stretch,
Turn your head slightly toward the direction you will be stretching, and tilt your head diagonally toward your chest and hold for 15 to 30 seconds.
If you would like a little added stretch, use your hand to gently and steadily pull your head forward on the diagonal.
Repeat 2 to 4 times toward each side.
Current as of: November 16, 2020
Author: Healthwise Staff Medical Review: Adam Husney MD - Family Medicine Kathleen Romito MD - Family Medicine Joan Rigg PT, OCS - Physical Therapy
Medical Review:Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Joan Rigg PT, OCS - Physical Therapy