It’s important to perform neck stretches frequently. It’s especially important for those of us who have sedentary careers or spend a lot of time on a screen, such as a laptop or a cell phone. Loosening up the muscles in your neck are easy, quick and can be performed almost anywhere. There are no excuses! Here are a few exercises that can help with postural issues and neck tension.
Chin Tuck
- Sit straight with the gaze focussed in the front.
- Without tilting the neck or head, push your chin. downwards, as if you have a double chin.
- Hold the position for a count of 10 and then release.
- Repeat this exercise 10 times, 3x a day.
Neck Extension:
- Tilt the head backward as far as possible.
- Slightly turn your head right and left half inches.
- Repeatedly turn the head right and left, while trying to tilt it farther backward.
- Return to the chin tuck position
- Repeat this exercise 10 x a day.
Neck Rotation:
- Turn the head towards your left at first.
- Feel the stretch and hold the position for a few seconds.
- Repeat on the other side.
- 3x a day, 10x on each side.
Neck Stretches to Avoid:
We’ve all seen someone rolling their head on their shoulders to loosen up their neck, but studies have shown this to put stress on the spine and potentially compress the arteries in your throat. Always remember that stretching shouldn’t be performed if you are in pain; if you feel that stiffness and pain aren’t going away, it’s always a good idea to visit your doctor or physical therapist.
For a spine specialist or physical therapist near you, call us at 888-409-8006.
