Neck Stretches Relieve
Stiffness And Tension,
Reduce Possibility Of
Neck-Muscle Spasm

The work of neck stretches don't just stop here. They're also excellent in lengthening and improving flexibility of my neck muscles as well.

And one thing you got to know about your neck......

It's one area of your body that's more prone to stress and tension than any other areas.

Hence, to manage this stress and tension, neck stretches admirably fit the bill.

Sometimes, after my toning routine , I feel my neck getting "stiff".

This is due to poor or bad exercise form or due to me unconsciously over-stressed my neck muscles during exercising.

That's all right. I reckon I've invariably recruited my neck in lots of exercises!

Usually a round of neck stretches would soothe away the "stiffness", so to speak, and my neck "bounces" back to its nimble condition.

Also, after a round of neck exercises , I always do neck stretches, to ease away the tension there.

Neck stretches are beneficial because:

• They help to stretch and "lengthen" your neck muscles
• They help to release tightness in your neck due to poor posture
• They help to improve your neck's flexibility and comfort
• They aid in providing relief of pain (if you have one) and prevention of pain in your neck muscles
• They help to relieve stiffness and muscle tension in your neck, and reducing the possibility of neck-muscle spasm

Your neck is very delicate. Thus, you should not overstretch or bounce your neck to any direction when performing the neck stretches.

If improperly stretched, you could injure your neck permanently and run into chronic pain later on in your life.

So be careful.

The best way is to do the stretches slowly and with full controlled movement.

Stretch 1

Note: The neck stretches 1, 2 & 3 featured below will loosen up your neck muscles

Stand or sit up straight with the bottom of your spine turned under (Note: Do not arch your back).

Allow your head to fall forward naturally, while keeping your neck and shoulders relaxed.

Slowly roll your head to one side, then let it drop and roll to the other side.

Be careful not to overstretch. Do not roll the neck backwards.

Stretch 2

Stand up straight, with your back against the wall.

Try to press the small of your back and the back of your neck towards the wall.

Hold for 10 - 30 seconds.

Do not overstretch!

Stretch 3

Stand or sit up straight, the bottom of your spine turned under (Note: Do not arch your back).

Tilt your head sideways, first one side then the other.

Hold for 10 - 20 seconds.

Repeat.

Tilt head forward. Hold for 10 - 20 seconds.

Repeat.

Stretch 4:

This stretch is to relax your neck muscles

Lie on your back and support your neck's natural curve with a pillow or a towel.

Inhale and then exhale through your mouth deeply 3 times, expanding your chest fully each time.

Then, gently massage the top of each shoulder with the opposite hand.

1. Sit Upright on a chair. Put your palms against your forehead and apply a little resistance.

   Try to bend your neck forward.

   Release.

   Now put your palms against the back of your head and apply a little resistance.

   Try to bend your neck backwards.

   Continue the same way on either side of your head as well.

2. Softly rotate your neck (Note: Do not overdo it).

   First in a clockwise direction, then in an anti-clockwise direction.

   Relax.

They're great stretches to do anytime!

1: Neck Flexion Stretch - Chin to Chest

Gently bend your head forward while bringing your chin toward your chest. Stop when you feel a stretch in the back of your neck.

Hold this position for 20 seconds. Return to the starting position (i.e.your neck in midline position).

Do 5 times.

2: Neck Extension Stretch - Eyes to Sky

Gently bend your head backward so that your eyes are looking up to the sky. Stop when you feel a stretch in the front of your neck.

Hold this position for 20 seconds.

Return to the starting position (i.e. your neck in midline position).

Do 5 times.

3: Side To Side Rotation

Gently turn your head to the left, looking over your left shoulder. Stop when you feel a stretch in the right side of your neck.

Hold this position for 20 seconds.

Return to the starting position (i.e. your neck in midline position).

Do 5 times.

Then, gently turn your head to the right, looking over your right shoulder.

Stop when you feel a stretch in the left side of your neck.

Hold this position for 20 seconds.

Return to the starting position (i.e. your neck in midline position)

Do 5 times.

4: Neck Lateral Flexion - Ear to Shoulder

Gently bend your neck while attempting to touch your left ear to your shoulder.

Stop when you feel a stretch in the right side of your neck.

Hold this position for 20 seconds.

Return to the starting position (i.e. your neck in midline position)

Do 5 times.

Then, gently bend your neck while attempting to touch your right ear to your shoulder. Stop when you feel a stretch in the left side of your neck.

Hold this position for 20 seconds.

Return to the starting position (i.e your neck in midline position)

Do 5 times.

Chin Tuck

Sit up or stand up straight, with your chin tucked in and your shoulders relaxed.

Turn your head slowly and look over your shoulder.

Hold for a count of 5.

Return to the starting position and drop your ear to your shoulder.

Hold for a count of 5.

Do 3 times, then switch sides.

Foward Tilt Neck Stetch

Tilt your head slowly back, far enough so you can look up.

Hold this position for a while.

Return your head slowly to the front.

Do 5 times.

Side Tilt Neck Stretch

Keep your head straight as you slowly tilt it over to the side.

Note: Don't go so far that you touch your ear with your shoulder.

Hold this position for a while.

Slowly return your head to the center.

Then tilt your head slowly over to your opposite side.

Again, slowly return your head to the center.

Do 5 times.

The following neck stretches will help you with the lengthening:

Neck Lengthening Stretch 1

This neck stretch lengthens muscles in the back of your neck

Interlace your fingers behind your head. Softly and slowly pull your head forward and down toward your chest.

Neck Lengthening Stretch 2

This neck stretch lengthens muscles along the front of your neck

Drop your head backward to extend your neck.

Allow your head to drop naturally without forcing it.

That's a lot to do.

But then, you do feel relieve of tension in your neck, right?

That's gonna do a lot of good for your neck!

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