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Movement. Use one hand to tilt your head sideways, pulling your ear toward one shoulder until you feel a stretch in the opposite side of your neck, and hold. Make sure to keep your back straight and do not let your head rotate, or bend forward or backward.
Relieve neck pain from poor posture and routine work with stretches and exercises provided by Marshfield Clinic. Complete one exercise or stretch 2 to 3 times each hour.
Neck exercises. To complete the neck exercises below, make sure you are in a sitting position. Turn your head to one side until you feel a stretch. Hold for 5 - 10 seconds and then relax and do the same on the opposite side. Repeat 5 - 10 times.
To stretch the muscles that run from your neck into your shoulder: 1. Sit comfortably looking forward 2. Gently tilt your head over to the left side (taking your left ear towards your left shoulder) 3. Then slowly turn your head to the left (as if you’re trying to look at your armpit) 4. Hold for a couple of breaths, then return to the centre 5.
Stand up straight and slowly roll in a circle by taking your right ear to your right shoulder, dropping the chin to the chest, taking the left ear to the left shoulder and returning the head to center. Try to go as far as you can in each direction without pain. Do not let the shoulders creep up toward the ears. Keep them depressed
Neck Side Flexion Overstretch Ensuring your nose is pointing forwards, bend your neck as if you were taking your right ear towards your right shoulder. To increase the stretch, straighten your right arm away from your body, drop your shoulder slightly, and straighten your fingers. Use the opposite hand to gently apply more pressure.
Stretches are designed to increase soft tissue flexibility. We recommend holding the stretch for 10 - 30 seconds, repeated three times, and repeated throughout the day, 2 - 4 times. You may lessen this initially to aid comfort. Tilt your head, taking your ear down towards your shoulder. You will feel a stretch. Side Flexion Look up, taking your ...
