Stretches for Neck

Almost 70% of the population suffers from neck stiffness or pain at least once in lifetime. And in the challenging days of the modern era it has become one of most common disorders faced by people of all the ages. The most affected are the ones with desk jobs and who are glued to the computer screens all the time while working. Long working hours or driving on jam packed roads for a long time develop a forward slouching posture which in fact become a habit and people tend to stick to the same position even when not working. The longer the muscles are tight the more prone they are of becoming weak and at high risk of injuries. So a regular stretching routine of neck keeps the neck posture in check whether the pain is present or not.

So here are a few neck stretches to be done regularly:

Forward stretch: Chin to Neck

  1. Sit comfortably on a chair or ground with straight back with neck in neutral i.e. in center position.
  2. Bring your chin towards neck in a slow controlled movement.
  3. Stop when a stretch is felt at the back of neck.
  4. Hold the position for 10 seconds.
  5. Return to starting position.
  6. Repeat it for 10 times.

Backward stretch: Eyes to Ceiling

  1. Sit comfortably on a chair or ground with straight back and neck in neutral i.e. in center position.
  2. Bend your head backwards so that your eyes are facing ceiling.
  3. Stop when a stretch is felt in the front of neck.
  4. Hold the position for 10 seconds.
  5. Return to starting position.
  6. Repeat it for 10 times.

Rotation stretch: See side to side

  1. Sit in the same starting position as discussed in previous exercises.
  2. Turn your head to right side gently to see over your right shoulder.
  3. Stop when a stretch is felt on the left side of your neck.
  4. Hold the position for 10 seconds.
  5. Bring your neck to the starting position.
  6. Now turn your head towards left side gently to see over your left shoulder.
  7. Hold the position for 10 seconds.
  8. Return to starting position.
  9. Repeat the movement to both the sides for 10 times.

Lateral Flexion stretch: Ear to Shoulder

  1. Sit comfortably in the chair or ground with straight back and neck in neutral i.e. center position.
  2. Bend your neck and try to touch your left ear on your left shoulder.
  3. Stop when you start feeling stretch on right side of neck.
  4. Hold the position for 10 seconds.
  5. Return to the starting position.
  6. Now bend your neck and try to touch your right ear on your right shoulder.
  7. Stop when you start feeling stretch on left side of neck.
  8. Hold the position for 10 seconds.
  9. Return to starting position.
  10. Repeat the movement to both the sides for 10 times.

Note: Kindly consult a Physio if any symptom increases after performing these exercises.

Stretch daily to avoid bad neck posture!!!

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