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
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.
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.
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.
Figure 3 – Extension in Sitting
Neck Stretches – Advanced Exercises
Neck Stretches – Less Common Exercises
Find a Physio to assist with Neck Stretches
Find a physiotherapist who can assist with neck stretches and rehabilitation.
Physiotherapy Products for Neck Exercises
- Resistance Band (For Strengthening Exercises)
- Massage Balls (For Self Massage)
- Foam Rollers (For Self Massage and Pilates Exercises)
- Swiss Balls
- Exercise Mats
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