Short answer: These neck exercises are gentle stretches for the muscles that run from your head to your shoulders. Many people find they ease tension from desk work, screens and driving. In the video, our chiropractor demonstrates each stretch. Hold each one for at least 30 seconds, slowly and without forcing.
These exercises are general guidance. Do them as directed by your chiropractor.
How to do these neck exercises
Sit tall in a firm chair with your feet flat and your shoulders relaxed. Follow along with the video. The written steps below cover the core stretches.
- Chin tuck. Look straight ahead. Gently draw your chin straight back, as if making a double chin. You should feel a stretch at the base of your skull.
- Side bend. Keep your nose pointing forward and slowly tip your ear towards your shoulder. Don't lift the shoulder to meet it. You should feel a stretch along the opposite side of your neck.
- Add a light hand. If the stretch is mild, rest the hand on the same side lightly on your head. Let its weight do the work. Don't pull.
- Angled stretch. Turn your head about halfway towards one armpit, then let your chin drop. You'll feel this one at the back and side of the neck.
- Swap sides and repeat each stretch on the other side.
Sets, reps and holds
Hold each stretch for at least 30 seconds and breathe slowly. A good starting point is one to two rounds on each side, once or twice a day, or as your chiropractor directs. Short, regular sessions tend to work better than one long one.
Getting it right
- Shrugging. Keep your shoulders down and soft. Hunching cancels the stretch.
- Bouncing. Ease into the stretch and hold still. No jerking.
- Going too far. You want a comfortable stretch, not pain.
- Holding your breath. Breathe slowly. It helps the muscles let go.
- Slumping. Start every stretch from a tall, supported sitting position. Our posture exercises pair well with these.
When to stop
Stop if a stretch causes sharp pain, dizziness, or pins and needles in your arms or hands. Tell your chiropractor at your next visit, or call us on 03 9787 8518 and we'll talk it through.