NECK STRETCHES
Note: Please consult with your Chiropractor prior to commencing these exercises.
Please stop any neck stretches at the onset of any dizziness, blurred vision, headaches or any other abnormal feeling.
Basic
NECK RANGE OF MOTIONIpsum
Neck Rotation (Lying)
Whilst lying on your back gently rotate your head to its comfortable end point looking in one direction, hold for 3 seconds, and then repeat to the opposite direction. Perform 10 stretches, three times per day
Base of Skull Stretch (Supine Sub Occipital Stretch)
Lying on your back gently tuck your chin in. You should feel a light stretch at the base of your skull, hold for 3 seconds, then return to the start position. Perform 10 stretches, three times per day.
Intermediate
ASSISTED NECK STRETCHES
Multi Angle Neck Stretch (Assisted)
A very effective stretch for the neck which stretches multiple muscles along the neck. Place one hand on your head and the other hand behind your back (to stabilise your shoulder). Your hand on your back remains stable while you very gently pull with the hand on your head until you feel a comfortable stretch, hold for 3 seconds and then relax. Repeat the stretch in that direction and then make slight adjustments by changing the place of the hand on your head (either towards the face or the back of the head) and stretch again in another direction. You can effectively do this stretch with your hand in 4-6 different positions around the head. Perform 10 stretches, three times per day.
Multi Angle Neck Stretch (Chair Assisted)
Place one hand on your head and the other hand clasping a chair (to stabilise your shoulder). Your hand on the chair remains stable while you very gently pull with the hand on your head until you feel a comfortable stretch, hold for 3 seconds and then relax. Repeat the stretch in that direction and then make slight adjustments by changing the place of the hand on your head (either towards the face or the back of the head) and stretch again in another direction. You can effectively do this stretch with your hand in 4-6 different positions around the head. Perform 10 stretches, three times per day.
Advanced
ASSISTED NECK STRETCHES
Base of Skull Stretch (Sub Occipital Stretch)
Gently tuck your chin in and grip your fingers at the base of your skull. Very gently stretch the base of your skull by pulling your head upwards, hold for 3 seconds, and then relax. Perform 10 stretches, three times per day.
Posterior Scalene Stretch
Place our hand over your upper trapezius (muscles above the collar bone). Gently rotate your head to the opposite side and tuck your chin down toward your shoulder and feel for a pulling of the muscle under your hand, hold for 3 seconds and then rest. Perform 10 stretches, three times per day
