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McKenzie Treat Your Own Neck Book

Neck Stretches

Exercises > Flexibility (Joints) > Neck Stretches

 

The following neck stretches are designed to restore flexibility to the joints and muscles of the neck. If you are injured, you should discuss the suitability of these neck stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.


Neck Stretches Basic Exercises

Chin Tucks 

Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in until you feel a mild to moderate stretch pain-free (figure 1). Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times.

Neck Stretches - Chin Tucks

Figure 1 Chin Tucks

Shoulder Blade Squeezes 

Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free (figure 2). Hold for 5 seconds and repeat 10 times.

Neck Exercises - Shoulder Blade Squeezes

Figure 2 Shoulder Blade Squeezes

Extension in Sitting 

Begin sitting tall, with your back and neck straight, shoulders back slightly. Gently take your neck backwards, looking up towards the ceiling until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times.

Neck Stretches - Extension in Sitting

Figure 3 Extension in Sitting

Rotation in Sitting 

Begin sitting with your back and neck straight and your shoulders back slightly. Turn your head looking over one shoulder until you feel a mild to moderate stretch pain-free (figure 4). Keep your neck straight and don't allow your head to poke forwards during the movement. Repeat 10 times to each side.

Neck Exercises - Rotation in Sitting

Figure 4 Rotation in Sitting (right side)

Side Bend in Sitting

Begin sitting tall with your back and neck straight, your shoulders should be back slightly. Gently bend your neck to one side until you feel a mild to moderate stretch pain-free (figure 5). Make sure your neck does not bend forwards during the movement. Repeat 10 times on each side.

Neck Stretches - Side Bends

Figure 5 Side Bend in Sitting (right side)


More Basic Exercises

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Advanced Exercises

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Less Common Exercises

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Other Neck Exercises

 

   Other Exercises

 


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