Neck Stretch Exercises for Stiff Painful Neck.

Does your neck get stiff?  Do you ever feel like you need to “crack it”?  Do you get severe neck pain?

If you answered yes to any of these questions then Neck Stretching may be the answer for you.

Neck pain causes a viscous cycle of stiffness, weakness and pain.  For example you twist your neck and develop neck pain.  Every movement worsens the pain.  You respond by  not moving your neck or putting on a neck collar.  Unfortunately  this weakens your neck muscles and weak tight neck muscles hurt more.  You are making the pain worse.

Stretching is the best way to break the pain, stiffness and weakness cycle!  Neck stretching stretches the muscles, improves neck mobility and decreases pain.

NECK STRETCH ROUTINE

I recommend a hot shower before stretching to relax and loosen the neck.  You need 5 to 10 minutes to properly stretch the neck.  You must flex neck forward and hold the neck in that position with your hand on the back of your head.  You must simultaneously relax your neck.   Hold this stretch for 30 seconds.  Repeat this exercise for the rest of the neck stretch positions.   After the whole set is complete repeat the set 2 more times.  You need to do exercise 3 times in total.

EXERCISE SEQUENCE

Flex head forward x 30 seconds

Extend head backwards x 30 seconds

Turn head right x 30 seconds

Turn head left x 30 seconds

Bend head right x 30 seconds

Bend head left x 30 seconds

Repeat whole sequence for a total of 3 times.

For more information please contact Executive Spine Surgery at 908-452-5612 or email at [email protected]