The following exercises should cause you to feel a gentle stretch,
but no pain.
slide 1 of 2
This stretch works best if you keep your
shoulder down as you lean away from it. To help you remember to do this, start
by relaxing your shoulders and lightly holding on to your thighs or your
Tilt your head toward your shoulder and hold for 15 to 30
If you would like a little added stretch, use your hand to
gently and steadily pull your head toward your shoulder. For example, keeping
your right shoulder down, lean your head to the left. Let the weight of your
head stretch your muscles, or use your left hand to pull gently down on your
Repeat 2 to 4 times toward each shoulder.
Diagonal neck stretch
slide 2 of 2
Turn your head slightly toward the direction
you will be stretching, and tilt your head diagonally toward your chest and
hold for 15 to 30 seconds.
If you would like a little added
stretch, use your hand to gently and steadily pull your head forward on the
Adam Husney, MD - Family Medicine & William S. Marras, PhD, CPE - Ergonomics
How this information was developed to help you make better health decisions.