Pillows
and I don't seem to get a long, I have to buy a new pillow about
every 3 months. I know when I am due for one because I wake up every
morning with a stiff neck! Here are a few easy stretches to do to try
and loosen up your neck.
Neck
Extension (Backward Bending)
Gently
extend the neck by looking upward and bringing the head backward
while keeping the shoulders and back stationary. Once the head has
gone back as far as it can go without increasing pain, try to hold
the stretch for 5 seconds before returning the head to neutral
(starting) position.
During
a neck extension exercise, the stretch is felt along the front of the
neck through the throat. The muscles working at the back of the neck
may also be felt, from the base of the skull all the way down to the
upper back.
Neck
Flexion (Forward Bending)
Gradually
lower the chin toward the chest and look downward while only moving
the head. Once the head has been flexed forward as far as it can
comfortably go, hold the stretch for 5 seconds before returning to
neutral position.
The
neck flexion stretch is felt throughout the back of the neck.
Lateral
Neck Flexion (Bending Side to Side)
Slowly
bend the head to one side, such as by bringing the left ear toward
the left shoulder. During this stretch, the shoulders and back remain
still while the neck flexes laterally to the side. Once the head has
flexed as far as it can comfortably go to the side, try to hold the
stretch for 5 seconds before returning the head to neutral position.
This stretch is then repeated in the opposite direction.
When
the lateral neck flexion is performed with the head bending toward
the left shoulder, the stretch is felt along the right side of the
neck.
Neck
Rotation (Turning Side to Side)
While
keeping the back straight and shoulders still, gradually turn the
head to the left as far as it can naturally go without increasing
pain. Once the head has reached its rotation limit, hold the stretch
for 5 seconds before bringing it back to neutral position. This same
stretch is then repeated to the right.
Of
all these stretches noted for a stiff neck, rotation is often the
most challenging, especially on one side or the other. It is
recommended to only rotate the neck partway if that is all that can
be done without increasing pain.
How
Often to Perform Neck Stretches
For
an acute stiff neck that is particularly painful and difficult to
move, it may make sense to only try each of these stretches once
before giving it a rest. These stretches could then be tried again a
few hours later, or perhaps the next day.
As
time goes on, these stretches may start to feel more comfortable and
can be increased, such as by holding the stretch positions for 10
seconds, or doing multiple sets. At each step of the way, it is
important to remember that the goal is to improve neck flexibility
and function, not increase pain.
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