Stretch Your Way to a Pain Free Neck

Today I want to outline a simple program of neck stretches I first learned from a fantastic physical therapist who was treating me after an auto accident several years ago. I have taught these to hundreds of my massage and personal training clients over the years with excellent results.

There are three simple movements. You can do them all together as part of your stretching program or just pick one and do it now and then during the day. They require no special equipment and only take a few minutes.

1. LATERAL NECK STRECH. Sit upright in a back supported chair. Making sure you don't raise your shoulder, tilt your head as far as you can to one side. Keep facing forward and do not turn your head. Simply lean your ear to its corresponding shoulder. Hold for a three count and return to a neutral position. Do several reps before repeating the procedure on the opposite side.

IMPORTANT: Do not try to shorten the workout by going all the way from the left to the right. Work each side separately also remember do not move anything but your head. Bring the ear down. Do not bring the shoulder up to meet it.

2. HEAD ROTATION. It’s as simple as it sounds. Once again sit upright in a back supported chair. Turn your head as far to the right as you can. Hold for a 3 count and return to facing forward. This is where the back supported chair comes in. Do not lose contact with the chair with your left shoulder or upper back while turning to the right. In other words nothing moves but the head. Do not drop your chin. Do not tilt your head up. Imagine your head is on a swivel, going back and forth in exactly the same plane. Just like the previous movement work one side completely before going to the other.

3. chin tucks. This one can be a little more difficult to master but even more than the others getting the form correct is imperative. Sit up straight. without changing the position of your head pull your chin in to your neck. You might find it easier to think of pushing the back of your head back. Practice this movement several times before moving to the next step. Tuck the chin back. Hold for a couple seconds and then push your chin forward. When you get the tuck right you should feel a slight pulling at the base of your skull. Once you have this move mastered you slowly let your head roll forward as far as you can. You must keep your chin tucked in tightly throughout the entire movement. Once your neck is fully extended and your chin is resting on your chest. hold for a3 count then reverse the process.

IMPORTANT: Do not release the chin tuck until your head is totally back to a vertical position. Then extend your chin ford and repeat.

In my experience it is much more beneficial to do multiple reps of any stretch with a short (3-5 second) hold rather than assuming the stretch and holding it for one extended period.

Give these a try while sitting at your desk at work. Let me know how they work for you