FIVE NECK STRETCHES TO HELP WITH MOBILITY
- Upper Trapezius Stretch
- Sitting or standing tall, gently tilt your head to one side (ear to shoulder).
- You may use your hand on the same side to gently deepen the stretch by applying light pressure.
- Hold for 10-30 seconds and switch sides.
- Perform 2-3x per side.
- Levator Scapulae Stretch
- Sitting up tall or standing, rotate your head about 45 degrees to the right and look down towards your armpit. You may use your right hand to gently pull your head downward.
- Hold the stretch for 10-30 seconds.
- Do 2-3x per side.
- Neck Rotation Stretch
- Sitting or standing up straight. Slowly turn your head to the right as far as feels comfortable. Keep your shoulders relaxed.
- Hold the stretch for 10-30 seconds.
- Perform the stretch 2-3x per side.
- Chin Tucks
- Sitting or standing up straight, gently tuck your head straight back. It feels like a slight pull of your head straight back creating a “double chin”.
- Keep your chin parallel to the ground.
- Hold for 5 seconds, then relax. Repeat 5-10x.
- It helps to repeat this exercise throughout the day to help improve forward head posture.
- Scalene Stretch
- Sitting up tall or standing straight, place your left hand on your chest to anchor your rib cage.
- Tilt your head back and to the right (diagonally) allowing a stretch along the front left side of your neck.
- Hold the stretch for 10-30 seconds per side
- Repeat 2-3x per side.
General Tips to Consider:
- It is suggested to do these stretches a minimum of once a day, but two to three times is more beneficial, especially after long periods of sitting or working at a desk.
- When stretching, keep your movements slow and controlled. Avoid bouncing or jerking.
- Breathe deeply and relax your shoulders.