Select Page

Five exercises to help stretch and strengthen your neck

by | Jun 9, 2023 | Chiropractic, General Health, Posture | 0 comments

It is important to keep ourselves moving and our spines flexible.  Movement is so important to help our body’s function and provide nutrition to our brains.  Below are five neck stretches or strengthening exercises that can help you keep mobile and work on maintaining good posture.  

Please remember to begin slowly with gentle movements and gradually increase the intensity as you become stronger and more flexible.  IF you have any pre-existing conditions or experience pain or discomfort during exercises, stop immediately and consult a healthcare provider.

1. Range of Motion Exercises:
• Neck flexion and extension:  Slowly bring your chin down towards your chest and hold for five seconds.  Slowly tilt your head back looking towards the ceiling, holding for five seconds.  Repeat the movement five to ten times.
• Neck rotation: Slowly turn your head towards your right shoulder, hold the position for five seconds, then turn your head to the left and hold for five seconds.  Repeat the movement five to ten times.
• Neck tilts: Gently tilt your head towards your right shoulder.  Hold the position for five seconds and repeat to the other side slowly.  Repeat five to ten times.
2. Isometric Neck Exercises:
• This is a great beginner strength training for the neck. You do not need any bands or weights, simply your hand to provide resistance.  Hold each direction for three to five seconds and repeat the whole cycle five times.
i. Place your hand on your forehead and push your head into your hand.
ii. Place your hand on the back of your head and resist the backward movement.
iii. Place your hand on the right side of your head and resist pushing to the right into your hand.
iv. Place your hand on the left side of your head and resist pushing into the left side.
3. Strengthening Exercises:
• These exercises are a little harder than the isometric exercises, however you do not need any weights/dumbbells.
i. Neck extension with resistance: Lie face down on a mat or bench with your head hanging off the edge.  Slowly lift your head up, keeping your neck in a neutral position in a straight line with your spine. You an add extra resistance by placing your hands on the back of your head.
ii. Chin tucks: Stand or sit with good posture.  (ie. Sit up straight and roll your shoulder blades back and down into a comfortable position.) Gently tuck your chin towards your chest with the chin parallel to the floor, as if making a double chin. Hold for five seconds and repeat five times.

 

 

4. Shoulder shrugs:
• Stand or sit with your arms relaxed to your sides.  Lift your shoulders up towards your ears and hold for five seconds. Relax and repeat the movement five to ten times.
5. Neck Stretching Exercises:
• Upper trapezius and levator scapulae muscles are two important muscles that are often tight especially for those individuals that sit a lot for work.
i. Upper trapezius stretch:  Gently tilt your head towards one shoulder and place your hand on the opposite side of your head (if you feel you need to apply more pressure to increase the stretch). Hold for 20-30 seconds and repeat on the other side.
ii. Levator scapulae stretch: Gently tilt your head towards one shoulder and rotate it slightly downward (as if you are looking at your armpit).  Place your hand on the same side behind your back and gently pull downwards to increase the stretch if needed.  Hold for 20-30 seconds and repeat on the other side.

Submit a Comment

Your email address will not be published. Required fields are marked *