Neck Stretches

Why Do Neck Stretches?

Many of us carry our tension in our neck.  Sitting for long hours in front of a computer or commuting everyday can make this condition worse.  Some simple neck stretches can go a long way in relieving your discomfort.  These stretches are perfect for doing between your massage therapy treatments.

Try to complete this program 1-2 times per day for a minimum of 2 weeks.  You will notice a difference in your upper body posture and by extension your pain levels will hopefully diminish.

How To Make These Neck Stretches Safe

Although this is a very gentle program, as with any strengthening or stretching program there are risks of injury.  Please move slowly and at your own pace.  It is always best to stretch warm muscles, such as after exercising  or a warm shower.  If you feel pain with any of these stretches please stop immediately and apply ice.

Please note, this web site is not attempting to replace proper medical care.  You should consult your doctor or medical professional before starting any exercise program.

1. Neck and Upper Shoulder Stretch

  • Reach towards the ground with your left hand, stabilizing your shoulder in a downward direction
  • Take your right hand and gently bring your right ear towards your right shoulder
  • Hold for 30 seconds
  • Repeat on opposite side

2. Back of the Neck Stretch

  • Take both hands and place them on the back of your head
  • Gently pull your chin into your chest
  • Hold for 30 seconds

3. Chest Stretch

  • Stand just inside a door frame with arms at a 90 degree angle
  • Hold the door frame
  • Lunge through the door until you feel a comfortable stretch through your pec/chest area
  • Hold for 30 seconds

4. Upper Back Strengthening

  • Place both hands at the very top of your shoulders, right under where your neck ends
  • Push your elbows back as far as they will comfortably go, being sure to squeeze your shoulder blades together
  • Release and repeat 20-30 times
  • Note:  This exercise should only be done once every two days as opposed to every day.

Other Helpful Hints:

  • Find a proper pillow that keeps your neck in alignment.
  • Get moving!  The body does not like to be in the same position for long periods of time.  If you drive a lot, schedule regular pit stops.  If you are at a desk all day, get up frequently for a quick stretch or to grab a glass of water.
  • Use a heating pad once a day on tired, sore muscles.
  • Learn how massage therapy can help you with your neck pain.
  • Get regular massage to prevent aches and pains from building into bigger problems.

Book your massage appointment today!  Call 289-684-4214 or email us.  

Rebecca Henry, RMT has been in practice since 2010.  She offers mobile massage, in-clinic, and corporate massage services.  Insurance receipts are available!

Last updated Feb. 25, 2016

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