Neck Stretches – These simple stretches can be done seated, standing or in line at the bank.
Neck Self Massage
Self massage on the neck feels great and is east to do. Put your fingers on either side of the vertebrae, you’ll feel the muscular part of your neck and push you neck back into your hands. It is glorious how good it feels to bring your vertebrae back.
Supported Neck Positions
These rejuvenating postures can be done with a block or small roller. It feels great to talk the pressure off your neck even for a short time.
We strongly recommend that you consult with your physician or physical therapist before beginning any exercise program. The following are general exercises for those with neck and arm symptoms. Modifications may be necessary for specific spine conditions. DO NOT ignore pain. If you feel increased pain or pain spreading to the shoulder and arm, do not continue the activity.
1. Upper Trapezius Stretch: Sit up tall with good posture keeping shoulders down. Grasp the bottom of the seat with one hand. Slightly turn your ear to your shoulder until a comfortable stretch is felt on the opposite side of the neck. Hold that position for 20 seconds. Repeat to each side 3 times. Perform this exercise 2 times per day.
2. Levator Scapular Stretch: Sit up tall with good posture keeping shoulders down. Grasp the bottom of the seat with one hand. Slightly turn your chin toward your armpit until a comfortable stretch is felt on the opposite side of the neck. Hold that position for 20 seconds. Repeat to each side 3 times. Perform this exercise 2 times per day.