How to Stretch Your Neck

Much of our modern lifestyles—staring at computer screens, cellphones, tablets, and other electronics—often leave people with stiff necks. That condition can also result from minor injuries like muscle or ligament strains. Besides rest, the best way to reduce pain and prevent further stiffening is by doing proper stretches. Advantage Chiropractic here to show you the best ways to properly stretch your neck.

There are several different types of stretches you can do.

The first is a Forward and Backward Tilt. This can be done while sitting or standing. To begin, make sure your head is squarely over your shoulders and your back is straight at all times. Start by lowering your chin toward your chest, and hold for 15-30 seconds, relax, and slowly return your head to the original position. Next, tilt your head up toward the ceiling, and hold it for 10-15 seconds. Slowly return to the start position, and repeat this set 10-12 times.

Next is the Side Tilt. Begin with your arms to your side and your back straight. Gently tilt your head toward your left shoulder, and try to touch the shoulder with your ear. Stop when you feel the stretch, and do not raise your shoulder. Hold for 5-10 seconds, and then return and repeat the process on your right shoulder. Do this set 10 times.

The third one is the Side Rotation. With your back and head straight, slowly rotate your head to the left until you feel the stretch in your neck. Hold it for 15 seconds, and then slowly return the start position. Repeat these steps to the right. Do this set 10-12 times.

The last stretch is simply called the Bow and Arrow because that’s what it resembles. To begin, sit tall with a good straight back posture. Reach your left arm out as far as you can, and then draw your right elbow up as if you were shooting an arrow. Try to bring your shoulder blades together. Hold this for 10 seconds and then repeat on the other side by holding your right arm out. Do 6-8 sets of this.

For other tips on how to do effective neck stretches, contact us at Advantage Chiropractic. We are here to make sure you feel like your best self.