How to Stretch Your Neck – Neck Stretches Step by Step

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How to Stretch Your Neck - Neck Stretches

Neck Stretches Step by Step

The neck is made up of a number of muscles that are going to allow the neck to have mobility in flexion, extension, lateral flexion, right rotation, and left rotation. That is why it is important to keep the neck muscles relaxed.

Neck pain is a frequent cause of medical consultation. These can appear at any age. There are several reasons for neck pain: Stress, improper posture, muscle strains, or trauma.

The Lateral neck muscles are:

  • Rectus capitis anterior
  • Rectus capitis lateralis
  • Longus capitis
  • Longus Colli
  • The trapezius

These muscles are really important because we use them all the time to twist your head from side to side, tilt your head, and control the base movements of your head.

Neck Stretches

Circle Neck Stretch

  • Execute small slow circles clockwise for 10 seconds.
  • Repeat slow circles counterclockwise for 10 seconds.

Front Neck Stretch

Front Neck Stretch - Neck Stretches

  • Roll up a towel.
  • Place it at the base of your head.
  • Let your head “drop” freely to the ground and relax.
  • Stay in this position for about 10 minutes, unless you feel any kind of pain.

Side Neck Stretch

Stretch your Neck - Neck Stretches

  • Place your right hand on top of your head and gently pull to your right.
  • Keep your back straight and your shoulders relaxed.
  • Hold that position for 30-40 seconds, and then slowly bring your head back to its starting position.
  • Repeat on the other side.

Back Neck Stretch

Back Neck Stretch - Neck Stretches

  • Clasp your hands behind your head.
  • Gently lower your head, bringing your chin closer to your chest.
  • Hold that position for 30 to 40 seconds, and then slowly return your head to the starting position and then release your hands.

Upper Torso Twist and Neck Stretch

  • Begin by getting on all fours, supporting yourself on your hands and knees.
  • Then slide your left arm with the palm of your hand up, between your right arm and your leg, rotating your body until your head touches the ground.
  • Hold this position for 30-40 seconds and then repeat on the other side.

Shoulder Rotation

  • Begin sitting or standing, keeping your back and neck straight.
  • Lift your shoulders and then roll them back and down.
  • All movements should be smooth. Keep your chin tight, doing a double chin.

Benefits of stretching exercises for the neck area

  • Decreases the likelihood of neck and cervical injuries.
  • It allows the muscles in these areas to be more flexible.
  • Increase the range of motion in the neck.
  • It helps to reduce the pain that exists in these areas.
  • Helps correct posture.
  • Relax the muscles that are tense.
  • Provides a better mood.
  • Improves elasticity.
  • Prepare your muscles before exercising.

Recommendations

  • Neck Stretches should be done smoothly and progressively.
  • No bouncing should be done during the stretch.
  • Maintain the stretches for the indicated time to be effective.
  • Create your own routine to fulfill your needs.

Recommended Stretches for you:

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