Neck Stretches

We often do not notice that we have poor posture all through the day. This causes injury or straining of the neck muscles. Neck stretches will help in decreasing muscle tightness, discomfort and neck pain. They also have an added advantage, they also help in increasing range of motion and mobility, and they also strengthen the cervical spine.

Back and Neck Stretches to Relieve Pain

These stretches can easily be done at your desk, while at work. You will not need any more than three to five minutes, to do these neck exercises.

Stretch #1
This exercise is called neck flexion. It is also called 'chin to chest', as to do this neck stretch you will have to lower your neck down, so that your chin touches your chest. Hold in the position for 10 to 15 seconds and slowly come back to the starting position.

Stretch #2
This neck stretch is known as neck extension. You will have to reverse the action, that you did in the neck flexion. Slowly lower your head back as far as you can. You may try to touch your head to your back. Hold in the stretched position for 10 to 15 seconds.

Stretch #3
The next of the stretches is known as lateral flexion. In simple words, it is also called the ear to shoulder stretch. We will start with the right side first. Keep your neck straight and then start bending your right ear towards the right shoulder. Hold for about 10 to 15 seconds and come back to the starting position. Then repeat the same on your left side.

Stretch #4
Now that we have relaxed the neck muscles, let's see the next stretch. It is time to do the rotation. Start the rotation from the right side. Touch your chin to the right shoulder and slowly rotate your neck towards the left shoulder. Then repeat the same on the left shoulder as well.

Stretch #5
This neck stretch is one of the very effective neck exercises. It is called 'shoulder shrugs'. To do this stretch, shrug your shoulders, so that your shoulders touch your ears and hold for about 5 seconds. Hold tightly as you rotate your shoulders backwards and then come back to the starting position. You will have to repeat this exercise about 10 times for better results.

Stretch #6
This stretch will help in strengthening the neck muscles. Place the palm of your right hand on the right ear and try to push the head and hand into one other. There will be a resisting motion, as you do this. Hold in the position for 5 to 7 seconds. Repeat the same on the left side as well.

Stretch #7
To do the next neck stretch, you will have to stand with your feet shoulder width apart. Clasp hold of your hands behind your back and try to pull your hands towards the ground. Inhale and slowly stand on your toes and try to look at the ceiling, while you continue to pull your hands towards the ground. Hold in the stretched position for 5 to 7 seconds and slowly relax all the tension and come back to the starting position. Repeat the exercise 5 times for better results.

Stretch #8
You will have to do this neck stretch standing as well. Like in the previous stretch, keep shoulder width distance between your feet and place your hands behind your head. Start bending from side to side, but make sure you bend only your upper back and not your hips or waist. As you bend down, try to reach the elbow on top to the ceiling. Repeat on either side, about 5 times, but do not forget to hold in the stretch position.

When you do the neck stretches, it is important, that they are performed in slow motion. Make sure that you do not jerk, else the chances are high, that you may have a cramp in your neck.