Everyday Neck Stretches

When performed on a regular basis these stretches will improve flexibility and decrease stress on the neck and shoulder musculature.

Exercise 1: Scalene Stretch

Sit straight up in a chair with your shoulders relaxed. Keep your gaze straight ahead at eye level and your chin pointed down slightly. Slowly bend your head to the right side. Hold this stretch for 5-10 seconds. Rest for 10 seconds and repeat the exercise two more times. Then repeat the entire series on the left side.

Exercise 2: Upper Trapezius Stretch

Sit straight up in a chair with your shoulders relaxed. Bring your chin down toward your right collar bone as far as you can without rounding your upper back. Then turn your head slightly to the left. You should feel a pulling sensation in the left side of the neck. Hold this position for 5-10 seconds. Rest 10 seconds and repeat again twice on that side. Then perform the stretch on the opposite side three times.

Exercise 3: Sternocleidomastoid Stretch

Sit straight up in a chair with your shoulders relaxed. Turn your head to look behind you over your right shoulder. Keeping your head turned to the right, slowly tilt your head to look up at the ceiling. Hold this position for 5-10 seconds. Rest 10 seconds and try it again twice more. Then try the stretch three times on the opposite side.

Exercise 1: Knee to Chest

Perform 5 Repetitions Each

Starting Position: Lie on your back on a table or firm surface.

Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table Maintain the position for 30 seconds. Switch legs and repeat. You may perform this exercise while pulling both of your knees to your chest and holding for 15 seconds.

Exercise 2: Hip Rolling

Starting Position: Lie on your back on a table or firm surface. Both knees bent, feet flat on the table.

Action: Cross your arms over your chest. Turn your head (trunk) to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing. Bring knees back up, head to center. Repeat to the other side.

Exercise 3: Cat and Camel

Starting Position: Kneel down on the floor and assume the “all-four’s” position. Keep your head straight so that the·gaze of your eyes is toward the floor.

Action: Slowly allow your trunk to sag as far as you can so that your back is arched. Do not, pull it down, but let it relax as you lift up your face towards the ceiling. Then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back. At each endpoint, hold for 5 seconds.