Neck Stretches

by PhysioAdvisor Staff

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 Stretches - 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

Figure 3 – Extension in Sitting


Neck Stretches – Advanced Exercises


Neck Stretches – Less Common Exercises


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