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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.
Gently bow your head forward towards your chest; stretch your ear to your shoulder; then the opposite ear to the opposite shoulder. Next, gently roll your head in one direction 5 times, then repeat in the opposite direction 5 times.
Pectoral stretch (3 positions) Stand in a doorway and place your hands on each side of the doorway. For each of the 3 positions, take a small step forward into the doorway until a gentle stretch is felt in the front of your shoulder. Keep your back straight and tighten your abdominal muscles.
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.
Sit upright with your shoulder blades squeezed together. Pull your chin in gently (not fast or aggressively), keeping your neck and head straight with your eyes looking forwards (not tipping your head upward or downwards). Hold at the end position for 2 seconds and feel the stretch behind your neck. Cervical Chin Tuck . Repeat 10 times
