Self Assisted Neck Stretches

A sore and stiff neck is often experienced by people first thing in the morning, as well as at the end of a long work day. Gentle stretching exercises can help alleviate the aches associated with tight muscles of neck region. These stretches should be performed as soon as you wake up as well as during breaks at work.

The exercises below utilize self assistance to obtain a more efficient stretch. Movement should be stopped when a gentle stretch is felt. If arm tingling, numbness, pain, or another uncomfortable sensation is experienced, the exercise should be discontinued.

Neck Extension

• Slowly tilt your head back and look up at the ceiling. (Place one hand on your forehead to gently assist this motion.)

• Stop when a stretch is felt in the muscles in the front of your neck.

• Hold for a count of ten.

Neck Flexion

• Slowly tuck your chin towards your chest and look down at your toes. (Place one hand on the back at your head to gently assist this motion.)

• Stop when a stretch is felt in the muscles in the back of your neck.

• Hold for a count of ten.

Neck Rotation

• Slowly turn your head and look over your left shoulder. (Place one hand on your right check to gently assist this motion.)

• Stop when a stretch is felt in the muscles on the right side of your neck.

• Hold for a count of ten.

• Repeat the steps above in the opposite direction.

Side Flexion

• Slowly tilt your left ear down to your left shoulder.(Place one hand on your right ear to gently assist this motion.)

• Stop when a stretch is felt in the muscles on the right side of your neck.

• Hold for a count of ten.

• Repeat the steps above in the opposite direction.