What is Neck Stretching?

Although you might not think much about the muscles of your neck when you're planning your workout, these muscles play an important role in your health and well-being. The muscles of your neck support your head and connect to the muscles of the shoulders and chest. Neck stretching can help increase the range of motion in your neck and relieve neck tension -- a common cause of headaches.

  1. Neck Muscles

    • Your neck contains several muscles, and tension in any of these muscles can lead to neck pain. The erector spinae, located on either side of your spine, extend your back. The splenius muscles at the back of your neck bend your neck back and the sternocleinomastoid -- a long muscle on each side of your neck -- helps rotate your neck. Tension in the trapezius muscles of your shoulders, in the triceps muscles of your arms and in the deltoid muscles of your shoulder can travel up, causing pain and tension in your neck.

    Benefits of Stretching

    • Stretching your neck helps alleviate muscle tension and knots, which can cause neck pain and difficulty moving. Regular stretching increases your range of motion, making it easier to move your neck and decreasing posture-related pain. Because tension in your neck muscles can affect other muscle groups, regular neck stretches can also help alleviate pain in your upper body, make lifting easier and improve the quality of your workout.

    Importance of Posture

    • Posture plays a significant role in the health of your neck muscles. If you spend most of your day sitting or hunched over a computer, your neck muscles can become tight and tense. This tension can make it painful to adopt correct posture, creating a snowball effect during which pain causes bad posture and bad posture causes more pain. Regular neck stretches can make proper posture easier.

    How to Stretch

    • Simply rotating your neck throughout the day can keep your muscles loose. Try rolling your head, then bending your neck as if you're trying to touch each ear to your shoulder. Stretch your neck and shoulders by lifting your elbow above your shoulders with your hand pointed up, then resting your arm against a doorway or wall. With your spine straight, turn your head away from your extended arm and move your chin down. Finally, tilt your head slightly to the left and then move your chin toward your chest. Put your right hand on the back of your head and push downward until you feel a stretch. Then switch sides. Hold each stretch for 10 to 20 seconds.