Stretches for Neck Pain

There are a number of stretches that can be done to alleviate neck pain as well as prevent future neck pain. When doing these stretches, it is important to make sure you are not pushing too hard. If the stretches are done properly, they will bring more mobility and lessen the pain from nagging neck injuries. The stretches should be done consistently in order to work.

  1. Warming Up

    • Do a warm-up session before you start doing the stretches for neck pain. The warm-up exercises are simply meant to get your neck ready to be stretched. A good warm-up exercise involves moving the neck backward, forward and from one side to the other. You can also turn your head from left to right as if you are shaking your head. Each movement should be done 20 to 30 times.

      Another warm-up exercise involves dropping your chin toward your chest and rolling your head from one shoulder to the next in a half circle over the front of your chest. Do not stretch so far that the stretch causes pain. Remember, this is simply supposed to be a light stretch to get your neck ready for the next stretches.

    The Stretches

    • Stretches for neck pain do not take a long time to do. These stretches do not focus on intensity as much as they focus on relieving the right areas of the neck. Because it is sometimes difficult to know which stretches relieve pain and which do not, a wide range of stretches may need to be done until you find the one that works for the specific neck pain you are feeling.

      Tuck your chin downward so that it goes toward your chest. Hold this position for a moment and then slowly bend your neck backward so that you ultimately end up in a position where your eyes are looking skyward. Hold this pose for a moment and gently move the neck back to the start position. Repeat 10 times.

      Another stretch requires you to bend your head to the right shoulder so that the ear is somewhat close to the shoulder. Next, bend the neck so that your head goes to the left side. The ear does not need to touch the shoulder and this should not be attempted. Simply move the ear to the proper side until a small stretch is felt. After the small stretch is felt, hold this position for a moment and then move your head to the opposite side. Repeat 10 times.

      Do another stretch by standing straight with your shoulders straight. Turn your head to the right until a stretch is felt and then hold it. Do the same on the other side. This stretch can help relieve tension in the muscles located in the side of the neck that is opposite the side toward which you are turning.