STRETCH BY AREA
Neck stretches
Stretches for the side and back of the neck and the front at its base, done sitting on a chair. They use the weight of the head and start from a small angle.
How to choose
- For the side of the neck, start by tilting your head to the side; for the back of the neck at its base, start with a small nod. This makes the difference between the two movements easier to feel.
- Stop before your shoulder starts to rise with the movement, and keep the opposite shoulder low. This makes it easier to move the neck on its own.
Self-stretches7 lessons
Neck Side Stretch
Side of the neck
- Chair
- Self
Neck Rotation
Back and sides of the neck (rotation)
- Chair
- Self
Neck Flexion Stretch
Back of the neck
- Chair
- Self
Neck Side-Forward Stretch
Back of the neck and top of the shoulder
- Chair
- Self
Sternocleidomastoid Stretch
Front of the neck (sternocleidomastoid)
- Chair
- Self
Scalene Stretch
Side of the neck (scalenes)
- Chair
- Self
Suboccipital Stretch
Base of the skull (suboccipital muscles)
- Chair
- Self
Caution
If you feel numbness in your arm or hand, bring your head straight back to the centre at once. Do not bend the neck far backwards or turn it with momentum. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.