NECK STRETCHES
Note: Please consult with your Chiropractor prior to commencing these exercises.
Please stop any neck stretches at the onset of any dizziness, blurred vision, headaches or any other abnormal feeling.
Basic
NECK RANGE OF MOTIONIpsum
Neck Rotation (Lying)
Whilst lying on your back gently rotate your head to its comfortable end point looking in one direction, hold for 3 seconds, and then repeat to the opposite direction. Perform 10 stretches, three times per day
Base of Skull Stretch (Supine Sub Occipital Stretch)
Lying on your back gently tuck your chin in. You should feel a light stretch at the base of your skull, hold for 3 seconds, then return to the start position. Perform 10 stretches, three times per day.
Front of Neck Stretch (Neck Extension Stretch)
Slowly tilt your head backwards until you feel a stretch at the front of your neck, hold for 3 seconds and then relax back to the start position. Perform 10 stretches, three times per day.
Back of Neck Stretch (Chin Tuck F lexion Stretch)
Roll your head forward and tuck your chin in for a gentle back of neck stretch, hold for 3 seconds and then relax back to the start position. Perform 10 stretches, three times per day.
Side Bending Stretch
Keep your face pointing forwards and gently side- bend your head to the side by bringing your ear towards your shoulder to a comfortable end range, hold for 3 seconds and then back again. Repeat to the opposite side. Perform 10 stretches, three times per day.
NECK STRETCHES
Neck Rotation
Rotate your head to its comfortable end point looking in one direction, hold for 3 seconds, and then repeat to the opposite direction. Perform 10 stretches, three times per day.
Base of Skull Neck Rotation Stretch
Gently tilt your head forwards until you feel a stretch at the base of your skull. Gently rotate your head to one way until you reach a comfortable point at the end, hold for 3 seconds, and then repeat to the opposite side. Perform 10 stretches, three times per day.
Neck Lengthening Stretch
Lying on your back and gently move the top of your skull away from your shoulders and your should feel an elongation of your neck, hold for 3 seconds and then relax. Perform 10 stretches, three times per day.
Base of Skull Stretch (Supine Sub Occipital Stretch) Towel Assisted
Lying on your back with a rolled up towel under your neck gently tuck your chin in and elongate your neck from the base of your skull. You should feel a light stretch at the base of your skull, hold for 3 seconds, then return back to the start position. Perform 10 stretches, three times per day.
Intermediate
ASSISTED NECK STRETCHES
Multi Angle Neck Stretch (Assisted)
A very effective stretch for the neck which stretches multiple muscles along the neck. Place one hand on your head and the other hand behind your back (to stabilise your shoulder). Your hand on your back remains stable while you very gently pull with the hand on your head until you feel a comfortable stretch, hold for 3 seconds and then relax. Repeat the stretch in that direction and then make slight adjustments by changing the place of the hand on your head (either towards the face or the back of the head) and stretch again in another direction. You can effectively do this stretch with your hand in 4-6 different positions around the head. Perform 10 stretches, three times per day.
Multi Angle Neck Stretch (Chair Assisted)
Place one hand on your head and the other hand clasping a chair (to stabilise your shoulder). Your hand on the chair remains stable while you very gently pull with the hand on your head until you feel a comfortable stretch, hold for 3 seconds and then relax. Repeat the stretch in that direction and then make slight adjustments by changing the place of the hand on your head (either towards the face or the back of the head) and stretch again in another direction. You can effectively do this stretch with your hand in 4-6 different positions around the head. Perform 10 stretches, three times per day.
Neck Rotation Assisted
Rotate your head to its comfortable end point looking in one direction as far as comfortable. Place your hand on the side of your head and gently accentuate the rotation of your head, hold for 3 seconds, then relax. Repeat to the opposite direction.Perform 10 stretches, three times per day.
Back and Side of Neck Stretch (Chin Tuck with Side-Bend)
Roll your head forward and tuck your chin as far as comfortable. Then gently side-bend your head (ear to shoulder) and apply very gentle pressure with your hand to help the stretch towards your shoulder, hold for 3 seconds, then relax. Perform 10 stretches, three times per day
Neck Side Bending Assisted
Keep your face pointing forwards and place your hand over your head and to the opposite side. Gently side- bend your head towards your raised shoulder to a comfortable end range and accentuate the stretch by very gently pulling your head a little further, hold for 3 seconds, and then relax. Repeat to the opposite side. Perform 10 stretches, three times per day.
Neck Extension Mobilisation
Place both hands on the back of your head (fingertips meeting). Gently extend your head backwards and feel for a stretch through your neck, hold for 3 seconds, and then relax. Perform 10 stretches, three times per day.
Neck Extension and Side-Bending Mobilisation
Place both hands on the back of your head (fingertips meeting). Gently extend your head backwards and add in a little side bending by tilting slightly towards one shoulder, hold for 3 seconds, and then repeat to the other side. Perform 10 stretches, three times per day.
NECK STRETCHES
Front of Neck Stretch (Hyoid Stretch)
Gently tilt your head backwards with your moth slightly open until you feel a stretch at the front of your neck. Gently close your jaw to accentuate the stretch at the front of your neck, hold for 3 seconds, and then relax back to the start position. Perform 10 stretches, three times per day.
Neck Rotation with Arm Up (Arm Abducted)
Place your arm up to 90 degrees. Gently rotate your head away from your raised arm to its comfortable end point, hold for 3 seconds, then return it to its straight position. This can then be performed with rotation to the opposite side and other arm. Perform 10 stretches, three times per day. This can be performed standing, seated or lying on your back.
Advanced
ASSISTED NECK STRETCHES
Base of Skull Stretch (Sub Occipital Stretch)
Gently tuck your chin in and grip your fingers at the base of your skull. Very gently stretch the base of your skull by pulling your head upwards, hold for 3 seconds, and then relax. Perform 10 stretches, three times per day.
Posterior Scalene Stretch
Place our hand over your upper trapezius (muscles above the collar bone). Gently rotate your head to the opposite side and tuck your chin down toward your shoulder and feel for a pulling of the muscle under your hand, hold for 3 seconds and then rest. Perform 10 stretches, three times per day
Front of Neck Diagonal Muscle Stretch Below Collar Bone (Platysma Stretch)
With your fingers gently press into the muscles below your collar bone. Gently rotate and side bend your head away from your fingers in an opposite direction diagonally. Feel for a stretch on the front diagonal muscles of your neck as you slowly pull down on the tissues with your fingers, hold for 3 seconds, and then relax. Perform 10 stretches either side, three times per day.
NECK STRETCHES
Floor Flexion Stretch (Back of the neck)
Lie on the floor, bring your knees up and hold them with your hands. Gently pull your knees close to your chest (you should feel a stretch through your upper and lower back). You can gently lift your neck to increase the stretch. Hold for 3 seconds, and then relax. Perform 10 stretches, three times per day.
Neck Bend Over Table/Bed/Bench Stretch
Lie face down on a firm surface with an edge. Gently hang your head over this surface and feel a stretch through the back of your neck. Perform 10 stretches, three times per day.
Ulnar Nerve Stretch
Make a circle with both your thumbs and index fingers. Twist your hands towards your face and place the circles over your eyes with your other fingers facing downwards (like goggles). Hold for 3 seconds, then relax. Perform 10 stretches, three times per day.
Median Nerve Stretch
Place your hand on a wall with your wrist twisted and your hands facing down to the floor and arm straight out from your body. Gently bend your head away from your body and you will feel a tension down your arm and fingers, hold for 3 seconds, then relax. Perform 10 stretches each side, three times per day.
FOAM ROLLER
Neck and Base of Skull Stretch Foam Roller
Lying on your back with a foam roller under the curve of your neck. Relax with the weight of your head gently elongating the the neck. Rest for 3-10 minutes.
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