5 Best Neck Exercises to do at Home

Do you suffer from Neck Pain and tightness?

Does neck pain interfere with your life? Do you struggle to find a way to relieve it at home? We’ve put together 5 exercises to do at home to help get your neck moving and relieve your pain.

Neck Pain is a particularly common problem in our modern age with extended computer usage, poor posture, and a lack of exercise often to blame. In fact, it is the second most common condition that brings people to see us.

Improving and maintaining the strength and flexibility of your neck can reduce your pain. We’ve put together our 5 favourite neck exercises to get you started.

VIEW ALL OF OUR EXERCISE VIDEOS 

1. NECK RANGE OF MOTIONneck motion exercise

  • Sit comfortably with your feet flat on the floor, back straight and shoulders down
  • Bend your neck forward onto your chest
  • Hold for 2 seconds
  • Extend your neck to look up at the ceiling
  • Hold for 2 seconds
  • Rotate your neck so you are looking over one shoulder
  • Hold for 2 seconds, repeat to the other side
  • Tilt your head to bring your ear down towards your shoulder
  • Hold for 2 seconds, repeat to the other side
  • Repeat all these movements 10 times, moving slowly and gently.
  • *Only move as far as you comfortably can – none of these movements should cause you any pain or discomfort

2. TRAPEZIUS MUSCLE STRETCHTrapezius muscle stretch

  • Sit comfortably with your feet flat on the floor, back straight and shoulders down
  • To stabilise your stretch use one hand to either hold onto the side of the chair or place it under your buttock
  • Tilt your head away from the stabilising arm
  • Bring your ear towards your shoulder until you feel a stretch
  • To intensify the stretch place your other hand on your head and gently use it to increase the stretch
  • Hold for 30 seconds
  • Repeat each side twice

3. LEVATOR SCAPULAE MUSCLE STRETCHLevator Scapulae muscle stretch

  • Place your hand behind you back
  • Tilt your head to bring your nose towards the opposite shoulder, you should feel a stretch through you shoulder and the back of your neck
  • Hold for 30 seconds
  • Repeat each side twice

4. SCM MUSCLE STRETCHSCM muscle stretch

  • Sit on your hand tilt you head away from that shoulder
  • Turn towards the hand you are sitting on
  • Gently tilt your head backwards until you feel a stretch through the front of the neck
  • Hold for at least 20 seconds
  • Repeat each side twice

5. CHIN TUCK

  • Sit comfortably with both feet flat on the floor, back straight and shoulders back
  • Tuck your chin in without allowing your head to tilt forward or backwards
  • Hold for 10 seconds
  • Repeat 10 times
  • If you find it difficult, build up slowly or try lying down with a pillow behind you head

 

 

If you found these stretches helpful please leave us a comment below

Copyright Ansell Chiropractic ©2017

5 Comments

  1. Rory onley

    thanks for the helpful tips!!

    Reply
    • daryl

      Hope they help you

      Reply
  2. Julie Gray

    These stretches look fantastic thankyou

    Reply
    • daryl

      Thanks appreciate that

      Reply
  3. Counselling

    Good afternoon. Thank you…Useful article!.

    Reply

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