The following neck stretches are designed to restore flexibility to the joints and muscles of the neck. If you are injured, you should discuss the suitability of these neck stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.
Neck Stretches – Basic Exercises
Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in until you feel a mild to moderate stretch pain-free (figure 1). Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times.
Shoulder Blade Squeezes
Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free (figure 2). Hold for 5 seconds and repeat 10 times.
Extension in Sitting
Begin sitting tall, with your back and neck straight, shoulders back slightly. Gently take your neck backwards, looking up towards the ceiling until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times.