These stretches can be completed at home or at work, particularly if you have been feeling tension build in the upper body. They can help with mobility and pain relief but should always be performed gently to avoid strain; they should not exacerbate your symptoms.
Watch the video below to see how to properly perform these neck stretches and follow along at home. These exercises are commonly helpful for managing discomfort, but every body is different. If you experience increased pain or feel uncomfortable at any point, please stop and speak to your chiropractor for further advice.
Instructions
Part 1 – Neck Flexion Overpressure Stretch for the Suboccipital Muscles (Chin to Chest):
- Sit or stand up straight with your shoulders relaxed looking straight ahead to start.
- Slowly lower your chin towards your chest, feeling a gentle stretch along the back of your neck.
- If you feel comfortable, place a hand on the top or back of your head, with which you can gently apply pressure, pushing your head further.
- Hold, then slowly release the pressure and return your head to a neutral position. Your clinician will advise how long to hold each stretch.
Part 2 – Levator Scapulae Stretch (Nose to Armpit):
- Sit or stand up straight with your shoulders relaxed looking straight ahead to start.
- To stretch on the right side for example, tilt your head down and to the left, as if you’re looking at your left armpit.
- Raise your left arm and place your hand on the top of your head to gently pull your head further down and towards the left armpit, to deepen the stretch.
- Hold, then slowly release the pressure and return your head to a neutral position. Your clinician will advise how long to hold each stretch.
- Repeat on the other side.
Part 3 – Neck Lateral Flexion Overpressure Stretch for the Upper Trapezius (Ear to Shoulder):
- Sit or stand up straight with your shoulders relaxed looking straight ahead to start.
- To stretch your left side for example, tilt your head to the right, bringing your right ear towards your right shoulder.
- Place your right hand on the left side of your head, just above your ear. Gently pull your head further towards your right shoulder, applying gentle overpressure.
- Hold, then slowly release the pressure and return your head to a neutral position. Your clinician will advise how long to hold each stretch.
- Repeat on the other side.
Part 4 – Sternocleidomastoid (muscle at the front of the neck which wraps around to back of skull) Stretch:
- Sit or stand up straight with your shoulders relaxed looking straight ahead to start.
- If you use your hands to pin down where the muscle attaches at the collarbone near the chest, this can help increase the stretch without having to tilt the head too far back.
- To stretch the right side for example, hold onto the collar bone near the chest on the right.
- Slowly tilt the head slightly back.
- Then gently tilt the head so the chin moves to face towards where the wall meets the ceiling by slightly rotating the head.
- Hold, then slowly release the pressure and return your head to a neutral position. Your clinician will advise how long to hold each stretch.
- Repeat on the other side.
- If you feel any dizziness during this movement, stop and speak to a medical professional.
Common Mistakes and Top Tips
- Do not force the stretch, keep it in a comfortable range with only a light tension felt.
- Keep your shoulders down and avoid lifting them.
- Remember to keep breathing slowly.
- Do not tilt the head too far back as this may cause neck discomfort and dizziness in some individuals.
- Do not rush.
