Neck Stretches

These stretches are designed to stretch the muscles around your neck as well as maintain the health and flexibility of the joints in your neck. Do not stretch into pain. 

Side Bend

1. Adjust posture to be standing or sitting as tall as possible with core engaged and shoulders down and back
2. With your right hand, reach up and over your head and place hand on left side of head
3. Slowly pull your right ear comes closer to your right shoulder
4. Do not pull into pain, you should feel a stretch in the left side of your neck
5. Hold for 15-30 seconds
6. Repeat 2 more times
7. Switch sides

*Note: make sure that you are keeping your neck in neutral and not pulling forward or backward as you stretch

Rotation

1. Adjust posture to be standing or sitting as tall as possible with core engaged and shoulders down and back
2. Close jaw (to target the neck instead of just moving your jaw)
3. Use right hand to push your chin slowly to the left until you feel a stretch in the right side of your neck
4. Aim to have your your just above your left shoulder
5. Do not push into pain
6. Hold for 15-30 seconds
7. Repeat 2 more times
8. Switch sides

*Note: make sure that you are keeping your neck in neutral and not pushing up down as you stretch

Flexion

1. Adjust posture to be standing or sitting as tall as possible with core engaged and shoulders down and back
2. Bring your chin to your chest
3. Place one or both hands on the back of your head and push forward slowly until you feel a stretch in the back of your neck
4. Do not push into pain
5. Hold for 15-30 seconds
6. Repeat 2 more times

*Note: make sure that you are keeping your neck in neutral and not pushing to either side as you stretch

Extension

1. Adjust posture to be standing or sitting as tall as possible with core engaged and shoulders down and back
2. Tip head backwards as far as it will go
3. Use one hand on your chin to push slowly and lightly up and back
4. Do not push into pain, you should feel a stretch in the front of your neck
5. Hold for 15-30 seconds
6. Repeat 2 more times

*Note: make sure that you are keeping your neck in neutral and not pushing to either side as you stretch

Diagonal Extension

1. Adjust posture to be standing or sitting as tall as possible with core engaged and shoulders down and back
2. Hold your left collar bone down with one or both hands
3. Tilt your head back and to the right until you feel a stretch in the front, left of your neck
4. Hold for 15-30 seconds
5. Switch sides

Diagonal Flexion

1. Adjust posture to be standing or sitting as tall as possible with core engaged and shoulders down and back
2. Bring chin to chest, then move your right ear toward your right shoulder
3. Place right hand on the back left corner of your head
4. Pull slowly until you feel a stretch in the back, left side of your neck
5. Hold for 15-30 seconds
6. Switch sides

We recommend consulting our athletic trainers and/or our physical therapists prior to attempting any new stretches or exercises to ensure they are done properly. Follow the links for more information.

https://www.healthybeings.com/products/express-physical-therapy-consult-virtual?variant=37163481694367

https://www.healthybeings.com/products/athletic-trainer-follow-up-consult-virtual?variant=40242784895135