A safe way to stretch all three regions of your neck in less than 5 minutes.
Be gentle. Always start with your best posture. If there is a referral into your arms head, or anywhere else stop and get personalized medical attention, you may not be able to tolerate this at this time. Something is wrong if you feel worse after stretching.
Repeat, repeat, repeat. Stretching is most effective when done at least 3x daily for a tight muscle. You can repeat as often as you want if you gently hold 30 seconds at a time and give a 30-second break.
Angle 1 – Side of the neck:
- Step 1 – Start square. Sit with your best possible posture. Thinking tall from your sternum. Don’t pull your shoulders back or stick your chest forward.
- Step 2 – Reach your hands down to the ground and if possible, hold them down by grabbing the bottom of your chair.
- Step 3 – Now pick a point on the wall directly in front of you and let your ear lean to one side while keeping that spot. Your nose and eyes should still be facing forward.
- Step 4 – Stop when you first feel tension, NOT PAIN. If it hurts start over. Hold this position for 30 seconds. If you feel the muscles relax it is ok to go with it but there is no need to add over pressure with your hand or a weight. The focus of this stretch should be felt on the side of the neck opposite from the direction you are leaning.
Go back to the square and repeat on the other side.
Angle 2 – Posterior neck:
- Step 1 – Start square. Sit with your best possible posture. Thinking tall from your sternum. Don’t pull your shoulders back or stick your chest forward. Hands should still be holding down. This should sound familiar, but it is important to return to square each time.
- Step 2 – Repeat the side of the neck stretch (above).
- Step 3 – When you have reached the tension in the side of the neck stop, then turn your head towards the same shoulder as if you have a pocket and you need to look into it.
- Step 4 – Stop when you first feel tension, NOT PAIN. If it hurts start over. Hold this position for 30 seconds. If you feel the muscles relax it is ok to go with it but there is no need to add over pressure with your hand or a weight. The focus of this stretch should be felt on the side of the neck opposite from the direction you are leaning
Go back to the square and repeat on the other side.
Angle 3 – Anterior neck:
- Step 1 – Start square. Sit with your best possible posture. Thinking tall from your sternum. Don’t pull your shoulders back or stick your chest forward. Hands should still be holding down. This should sound familiar, but it is important to return to square each time.
- Step 2 – Repeat the side of the neck stretch (above).
- Step 3 – When you have reached the tension in the side of the neck stop, then turn your head towards the ceiling.
- Step 4 – Stop when you first feel tension, NOT PAIN. If it hurts start over.
- Step 5 – Take the hand on the side your head is leaning towards. Place it on the opposite neck and apply gentle downward tension either to the collarbone or a little farther back. Placement is dependent on which spot you feel adds more to the stretch.
- Step 6 – Hold this position for 30 seconds. If you feel the muscles relax it is ok to go with it but there is no need to add over pressure with your hand or a weight. The focus of this stretch should be felt on the front side of the neck opposite from the direction you are leaning.
**Repeated from above because it is important. **
Be gentle. Always start with your best posture. If there is a referral into your arms, head, or anywhere else stop and get personalized medical attention, you may not be able to tolerate this stretch at this time. Something is wrong if you feel worse after stretching.
Repeat, repeat, repeat. Stretching is most effective when done at least 3x daily for a tight muscle. You can repeat as often as you want if you gently hold 30 seconds at a time and give a 30-second break.
Our medical providers at Beyond Wellness can help you with your neck pain and show you the best stretches that meet your needs.
There are many ways to stretch, this method was chosen for the KISS principle and if directions are followed is least likely to aggravate symptoms while achieving the desired goal.
Tension in the neck muscles can cause pain referral into your head, eyes, ears, jaw, arms, and hands. It can cause dizziness and migraines. This is a great set of stretches to manage your symptoms, but seek professional help if your symptoms worsen or are not rapidly improving.
We can help accelerate the healing process and teach you how to break the cycle of pain returning with use. Our team of medical professionals specialize in chiropractic services, acupuncture, reiki, and so much more. Contact Beyond Wellness in Ashburn, VA at 703-219-8354 or www.mybwdoc.com
Author:
Dr. Martin C. Donnelly, DC, CCEP, CKTP, FAKTR-PM, GRASTON Certified,
