Head and Neck Stretch Part 2

Neck Flexion Sitting

Sit nice and tall then put your hand behind your head. Gently bend forward allowing your elbows to move towards to your thighs. Keep moving until you feel a pain free mild to moderate stretch. Repeat a few times.  The muscles being stretched are the Upper fibres of  the  Splenius, Trapezius and Levator Scapulae

Sitting Neck Flexion Stretch

Whilst sitting on a chair, cross your arms and hold onto the chair between your legs. Let your head fall forward and then lean backwards.

Neck Extension Stretch

Stand or sit upright and lift your head,  looking upwards as if you are looking at the stars or as if you trying to point up with your chin. Make sure you relax your shoulders and keep your hands by the side of your body. Hold the stretch for a few seconds. Repeat a few times.

Neck Protraction Stretch

Looking straight ahead then push your head forward by sticking your chin out.

Side Neck Stretch

Lean your head sideways towards your left shoulder as your left hand pulls your right arm down and cross  behind your back. Hold an easy pain free stretch for 10-15 seconds. Repeat on the other side.

Sitting Neck Extensor Stretch (Advanced)

Sit on the chair turn your head a little to the right hand side as if you are trying to touch your collarbone with your chin. Your right hand cups your head and slowly pulls your head down.

Neck Rotation (Advance)

Sit on the chair and turn your head as far as you can. Do not tilt your head just rotate it. Apply pressure against your head with your hand. Hold the tension for pain free period without holding your breath. Do a few times then repeat on the other side.

Special thank you to Richard ‘Roo’ Abbott who kindly demonstrated some of the above stretches.

JM Bodycare M matFLAT