Neck Pain Relief Stretches
If you suffer from neck pain, tightness or stiffness, then this article is for you. We show a few simple neck pain relief stretches that will help to improve your mobility and reduce muscle soreness in the long run.
According to the WWDP (Work Wellness Disability and Prevention Institute) neck pain is very common. “It is estimated that by middle age, between 30% to 50% of people will have an episode of neck pain within a one-year period.”
Please, keep in mind that there is no quick fix. To avoid always reoccurring neck pain, these stretches will have to become part of a lifestyle, especially if the pain is caused by circumstances that can’t be changed overnight (e.g. poor posture due to work environment or repetitive movements).
We recommend doing the following exercises daily or at least every other day.
STARTING POSITION
You can sit cross-legged, as shown in the picture, on a chair or you can stand up, as long as you make sure that your:
- shoulders and hips are level
- back is upright and straight
- shoulders slightly back and down
- chest high
- head straight
Before we begin stretching, let’s start off with a simple mobilization exercise to warm up your neck muscles.
1) NECK MOBILISATION
Turn your head to your right hand side and look over your shoulder. Bend your neck as if you were trying to touch your shoulder with your chin, then imagine you draw a semi-circle across your chest until you look over your left shoulder. Move slowly, but fluently and repeat going the other way (from left to right) until you are back at the start. 3-5 repetitions on each side in total.
THE FOLLOWING STRETCHING EXERCISES SHOULD:
- ideally be held for 45 seconds or longer
- be done 3 times (each side)
- not be painful, just a gentle pull
2) STRETCHING NECK EXTENSOR MUSCLES
Bend your neck, look at your belly and try to touch your chest with your chin. Intensify the stretch by applying gentle pressure with your hand until you feel your upper back and neck muscles stretching.
3) STRETCHING NECK ROTATOR MUSCLES
Turn your head to your left side and look over your left shoulder until you feel a slight stretch in the back and side of your neck and your upper traps.
4) STRETCHING NECK FLEXOR MUSCLES
Bend your neck backwards and look up to the sky or ceiling, while keeping your back straight, until you feel a slight stretch at the front of your neck.
5) STRETCHING LATERAL NECK FLEXOR MUSCLES
Let your left ear drop to your left shoulder without lifting your shoulder up or tilting your head. Reach over your head with your left hand and apply gentle pressure by pulling your head towards your left shoulder. Actively pull your opposite shoulder down towards the ground until you feel a slight pull in the side of your neck and your trapezius muscle.
6) STRETCHING LEVATOR SCAP MUSCLES
Turn your head to your left side and look over your left shoulder until you feel a slight stretch in the back and side of your neck and your upper traps.
Start to integrate these exercises into your daily routine and experience the benefits. Try this neck pain relief stretching routine after a hot shower or after the use of a heating pad (for 10-15 min). It may also help to check and improve your posture or getting a remedial massage to assist with getting rid of knots and loosen up your muscles in general.
If your neck pain doesn’t ease off after a couple of weeks of daily stretching, please go and see a doctor, physiotherapist, osteopath or chiropractor.
Make sure you love your body!
