Neck stretching exercises including lateral neck flexion, forward flexion and neck rotation. Neck stretching exercises are important for all sports but in particular if you do a lot of work at desk or computer.

Lateral Neck Flexion

Teaching Points

  • Look straight forward and do not let the chin drop down
  • Move your ear towards the shoulder
  • Don't let your shoulder lift up
  • Hold for between 10 and 30 seconds

Variations

  • When stretching the right side, further the stretch by using the left hand to apply gentle pressure to the right side of the head

Muscles Stretched

Related Injuries

 

Forward Neck Flexion

Teaching Points

  • Start facing straight forwards and with your arms in front of you
  • Keep the elbows straight and clasp your hands together to stop your shoulders from elevating
  • Bring your chin down to meet your chest
  • Hold for between 10 and 30 seconds

Variations

  • Perform sitting on a chair and gripping the chair between your legs to keep the shoulders down

Muscles Stretched

Related Injuries

 

Neck Rotation

Teaching Points

  • Start facing straight forwards and with your arms in front of you
  • Keep the elbows straight and clasp your hands together to stop your shoulders from elevating
  • Turn your neck so that your chin moves towards your shoulder
  • Hold for between 10 and 30 seconds

Variations

  • When twisting the head, lift the chin slightly upwards to place more emphasis on Sternocleidomastoid

Muscles Stretched

Related Injuries