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Top 5 Stretches to Relieve Neck Pain

Top 5 Stretches to Relieve Neck Pain

If you’re experiencing neck pain, try one of these five stretches for alleviating the pain. If your neck pain is especially severe consider visiting an orthopedic doctor to discuss the issues you’re having.

  • Levator Scapulae Stretch: (You have two levator scapulae muscles that attach from the transverse processes to your shoulders on either side of your neck)
    • This can be done standing or sitting
    • Raise your elbow above the shoulder at the side, this lengthens the muscle
    • Keeping this position, put your elbow against the side of your door, rotating the shoulder so that your levator scapulae lengthens further
    • Then turn your head away from the side (about 45 degrees) that you are stretching and turn your chin down, you should feel this stretch on the back of your neck
    • Hold this for about 30-60 seconds and repeat on the other side
    • Perform this a few times a day

 

  • Chin Tuck: 
    • This can be done standing or sitting
    • Sit upright, keeping your ears over your shoulders and then place a finger on your chin
    • Without moving your finger, slowly pull your chin and head straight back until you feel a good stretch is felt at the base of your head and top of your neck. 
    • Your finger and chin should now be separated with your finger acting as a point of reference for you
    • Hold this position for about 5 seconds and then return your chin to your finger
    • Repeat a total of 10 times about 5-7 times a day

 

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  • Corner Stretch:
    • By stretching your chest, this prevents tightness in your pectoralis muscles from putting strain on your neck. This allows for better posture and lessens pain
    • Face the corner of a room and position your feet together, about 2 feet away from the corner
    • Put your forearms on the walls beside you, keeping your elbows slightly below your shoulders
    • Lean forward until you feel a good stretch across your chest and shoulders
    • Hold this stretch for 30-60 seconds for about 3-5 times a day

 

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  • Flexion Stretch (Forward Bending):
    • Bring chin to the chest until a slight stretch is felt in the back of your neck 
    • Hold this for about 5-10 seconds and then return head to a neutral position
    • This can be performed a few times a day

 

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  • Neck Extension (Backwards Bending):

 

    • Slowly extend your neck by looking upward and bringing your head backwards while keeping your shoulders and back where they are
    • Go as far back as you can without increasing pain and hold for 5-10 seconds before returning to a neutral position
    • This stretch will be felt in the front of your neck, near your throat and can be performed a few times a day

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