NECK STRETCHES

This series of stretches is good for alleviating and preventing the everyday tension throughout the neck, shoulders, and upper body. Performing these stretches periodically throughout the day will keep you more alert and overall more productive.

Maintain a good upright posture during these stretches!

FORWARD FLEXION/EXTENSION
1. Bring your chin down toward your chest - feel the stretch in the back of your neck
2. Hold that position for 5 to 10 secs
3. Bring your head back as if you are looking toward the ceiling.
4. Feel the stretch in the muscles in your throat.
5. Hold that position for 5 to 10 secs

If this exercise causes dizziness, fainting or loss of balance.... STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.

ROTATION
1. Look over your right shoulder, feel the stretch on the left side of your neck
2. Hold for 5 to 10 secs
3. Repeat to the left shoulder

SIDE BENDS
1. Tilt your ear toward your shoulder in a 'thoughtful pose'
2. Hold for 5 to 10 secs
3. Repeat to opposite shoulder

DIAGONALS
1. Rotate your head part way toward your (Right or Left) shoulder
2. Nod your head down and look into your pocket with your chin - you will feel a stretch on the opposite side of which you are looking.
3. Hold for 5 to 10 secs
4. Repeat to opposite shoulder

CHIN TUCK
1. Tuck the chin straight back like you're trying to make a double chin.
2. Do NOT tuck the chin down.
3. Feel the stretch at the base of your skull and down the back of your neck.
4. Hold for 5 to 10 secs

SHOULDER ROLLS
A
1. Bring shoulders up toward ceiling
2. Roll them backwards drawing a circle
3. Draw 5 to 10 circles

B
1. Bring shoulders up toward ceiling
2. Roll them forward drawing a circle
3. Draw 5 to 10 circles
Some crackling may be heard during motion - NO PAIN should be felt
If large circles are uncomfortable, start with smaller rolls

DOORWAY
1. Stand a short distance back from doorframe
2. Place hands shoulder height on doorframe
3. Keep back straight and chin up
4. Gently lean thru doorway
5. Feel the stretch in the front of the shoulders and through the chest
6. Hold 5 to 10 secs

CHEST/SHOULDER
1. Grasp hands behind buttocks
2. Slide hands straight down over buttocks
3. Pull the shoulders back
4. Stick the chest out
5. Feel the stretch in the front of the shoulders - slightly higher than with the doorway
6. Hold 5 to 10 secs

SIDE STRETCH
1. Stand in a comfortable stance with feet apart
2. Place hands on hips
3. Reach right arm up and over the top of your head
4. Lean gently to the left
5. Feel the stretch down the right torso
6. Hold 5 to 10 secs
7. Repeat on left side