These stretches should be pain free. Do not push past the point of mild discomfort. [2] X Expert Source Julian Arana, M. S. eD. , NCSF-CPTCertified Personal Trainer Expert Interview. 19 March 2020. If you need more support, hold the back of your neck with your hands.
If you reach the limit of your motion and the stretch feels comfortable, push your head gently with your hand to increase the stretch.
Keeping your back straight, hinge forward at the hips and reach for the floor. If reaching for the floor is uncomfortable, rest your hands on your thighs or shins. With your head hanging down, try the chin-tilting exercises (up and down), and the rotation exercises (looking left and right).
If the stretching felt good and did not increase pain, you can try holding each stretch for 30–60 seconds next time.
A burner, or stinging sensation along one side of the neck and shoulder, can last anywhere from a few minutes to a few weeks.
For a less serious injury, gentle exercise is probably more effective than rest. [3] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source As a general rule, stretching is a good idea as long as it doesn’t hurt. [4] X Research source
One easy way to apply heat is to stretch under a stream of warm water in the shower. [7] X Research source
Stand with your feet together about two feet (0. 6 meters) from a corner. Raise your elbows to shoulder height, with your forearms straight above them. Lean your forearms against the two walls. Lean forward until you feel a stretch in your chest and shoulders, but do not feel pain. Support your weight mostly with your legs, not your arms. Hold for 30 to 60 seconds.
Sit up straight at the edge of a chair, with your chin pulled back to center your ears over your shoulders. Grip the edge of the chair with your right hand to stabilize yourself. If you need to, place your left hand over your right collarbone to keep it flat. Tilt your ear toward your left shoulder. Optionally, stretch further by raising your chin slightly, and turning your head toward your left shoulder. Hold for 30–60 seconds, then repeat with the other side.
Grip the edge of the chair again with your right hand. Rotate your head toward your left shoulder. (It’s important to do this first. )[10] X Research source Bring your chin down toward your chest. Place your left hand on top of your head and gently press toward the left shoulder. For a greater stretch, lean your torso slightly to the left as well. Hold for up to a minute, and repeat for the other side.
Stand or sit with a wall on one side. Bring the elbow nearest to the wall up above your shoulder. Rest it against the wall. Turn your head away from the wall and tuck your chin down. You should feel the back of your neck stretch. Use your free hand to pull your head slightly further in the same direction. As always, stay here for 30–60 seconds before trying the other side.
You may sit against a straight-backed chair instead, if it has a headrest. Take advantage of this when you have a moment during a long drive.
Feel the large muscles on the front of your neck. If they are tense, lift your head again and lower your chin more slowly. The large muscles should stay relaxed, while the small muscles between them should tighten.
If this causes pain, pull your head back as far as you can without pain. This is a sign of forward head posture, which you can correct with other exercise and lifestyle changes.
After you practice this exercise, you may not need to have a wall or headrest behind you.
Lie down on a firm surface, with a rolled up towel supporting your neck. Gently bring your chin down toward your throat. Keep the back of your head against the floor, and the back of your neck against the towel. Repeat several times. If you can do so without pain, repeat this same nodding motion while lifting the back of your head off the floor. Do not lift your neck off the towel.
