Learn these four gentle neck stretching exercises that your physical therapist may prescribe to decrease muscle tightness. The exercises can be performed while lying on your back (to provided assisted support) or in the seated or standing position.
Be sure to check in with your healthcare provider or physical therapist before starting these, or any other, neck exercises.
Gently bend your head forward while bringing your chin toward your chest. Stop when a stretch is felt in the back of your neck. Hold position for 20 seconds. Return to starting position. Repeat this four more times for a total of five repetitions.
Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up.
Gently bend your head backward so that your eyes are looking up to the “sky. “Stop when a stretch is felt in the front of your neck. Hold position for 20 seconds. Return to starting position. Repeat this four more times.
Again, some patients do better with this stretch by moving rhythmically from the stretched to the relaxed position. Your PT can help determine the best way to perform this stretch.
Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch four times. Gently turn your head to the right, looking over your right shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch four more times.
If either rotation direction causes pain, stop and check in with your PT.
Gently bend your neck in attempts to touch your left ear to your shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch four more times. Gently bend your neck in attempts to touch your right ear to your shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch four more times.
A Word From Verywell
Everyone is different, and your specific neck condition may require unique exercises that are different from the ones in this program. But in general, if you have tightness in your neck, you should work on specific neck stretches to help improve your overall flexibility and neck mobility. Check in with your PT to learn the best exercises for your specific condition.
