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 dropdown
- 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
- Tight muscles in the upper back and neck
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
- Upper fibres of Trapezius
- Splenius muscles
- Levator Scapulae
Related Injuries
- Tight muscles in the upper back and neck
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
