If you sit at a desk all day or work for hours at a computer you have likely experienced some neck pain or stiffness and can benefit from some simple neck stretches! Even doing these only once a day for a few minutes will make a huge difference for you!
Stretch 1: Neck Stretch
There are six ranges of motion of the neck. For best results, you should stretch your neck in all six ranges for 10-15 seconds, but if you are in a hurry, just stretch the ranges that are painful or tight! To begin, sit with good posture in your chair. Reach and hold the seat of the chair with your hands.
Neck Flexion (Chin to Chest) -Slowly begin to lower you neck down by lower your chin down to your check and hold for 10-15 seconds.
Neck Extension (Lean your head back) - Lower your head back as far as you can.
Right Lateral Flexion (Ear to Shoulder) – Lower your right ear towards your right shoulder.
Left Lateral Flexion (Ear to Shoulder) – Lower your left ear towards your left shoulder.
Right Rotation (Chin to Shoulder) - Slowly turn your head to the right. Your chin will be close to your right shoulder.
Left Rotation (Chin to Shoulder) – Slowly turn your head to the left. Your chin will be close to your left shoulder.
Stretch 2: Shoulder Shrugs
This particular stretch combines stretching with a common muscle relaxation technique called “Progressive Muscle Relaxation”. It’s really effective to relax the shoulders and neck!
Shrug your shoulders to your ears (as shown in the picture) and hold tightly for 2-3 seconds, still holding tightly rotate your shoulders back (you should feel a stretch in the pectoralis muscles or chest muscles) and then relax them down into normal position. Repeat for 10 repetitions for best results!
Stretch 3: Upper Back Stretch
This great stretch works on the neck and upper back muscles.
Stretch your arms out in front of you and rotate your hands until your palms face away from each other. You can put both of the back of your hand together or you can put your palms together, which ever is most comfortable. Then bend over at the upper back like you are diving off the diving board. Be sure and flex your head (chin to chest) at the same time!
To learn more about other good stretches to do at the office or home and the source of the images shown above, visit the website below located on About.com.
10/21/2013 02:57:14 pm
Thank you so much for writing such a nice article. Please share more and more information...
8/10/2015 10:13:28 pm
nice information. very helpful for needy people. you can use tramadol online as well for severe body pain.
3/30/2016 12:45:21 am
Neck Pain is a very common problem seen in people these days. Thanks for sharing the post it was really helpful.
2/22/2018 10:41:54 pm
Thanks for to giving neck pain related information.
11/12/2019 11:08:17 pm
Massage treatment could possibly be the customary remedy utilized by means of a good many longstanding everyday people. Nowadays in this creation restorative massage is a reasonable natural and organic treatment methods instead of just anesthetics. For that reason massage therapy thornhill is the perfect rehab centre which generally reestablishes health and a vigorous way of living. More information around thornhill massage therapy, check this http://fluid-lyfe.yooco.org/blog/Banghaenth/highly_informative_details_regarding_massage_therapy_vaughan-15437.html and also drop by one specific.
12/12/2022 04:27:42 am
It's great that you explained that we should stretch our necks for 10-15 seconds in all six ranges. My friend is having a hard time because of his neck pain. I think it's time to go to a clinic that provides spinal diagnosis and treatment.
Leave a Reply.
Dr. Harris is a chiropractor and health expert at DC Health Chiropractic in Burlington, WA