GENERAL INFORMATION ON
NECK STRETCHES
NECK STRETCHES
Note: Please consult with your Osteopath prior to commencing these exercises.
Please stop any neck stretches at the onset of any dizziness, blurred vision, headaches or any other abnormal feeling.
Please stop any neck stretches at the onset of any dizziness, blurred vision, headaches or any other abnormal feeling.
BASIC NECK RANGE OF MOTION Neck Rotation (Lying)
Whilst
lying on your back gently rotate your head to its comfortable end point
looking in one direction, hold for 3 seconds, and then repeat to the opposite direction. Perform 10 stretches, three times per day.
 Base of Skull Stretch (Supine Sub Occipital Stretch) Lying on your back gently tuck your chin in. You should feel a light stretch at the base of your skull, hold for 3 seconds, then return to the start position. Perform 10 stretches, three times per day.  Front of Neck Stretch (Neck Extension Stretch)
Slowly
tilt your head backwards until you feel a stretch at the front of your neck, hold for 3 seconds and then relax back to the start position. Perform 10 stretches, three times per day.
 Back of Neck Stretch (Chin Tuck Flexion Stretch)
Roll your head forward and tuck your chin in for a gentle back of neck stretch, hold for 3 seconds and then relax back to the start position. Perform 10 stretches, three times per day.  Side Bending Stretch Keep
your face pointing forwards and gently side- bend your head to the side
by bringing your ear towards your shoulder to a comfortable end range, hold for 3 seconds and then back again. Repeat to the opposite side. Perform 10 stretches, three times per day.
 Neck Rotation
Rotate your head to its comfortable end point looking in one direction, hold for 3 seconds, and then repeat to the opposite direction. Perform 10 stretches, three times per day.
 Gently
tilt your head forwards until you feel a stretch at the base of your
skull. Gently rotate your head to one way until you reach a comfortable
point at the end, hold for 3 seconds, and then repeat to the opposite side. Perform 10 stretches, three times per day.
 NECK STRETCHES Neck Lengthening Stretch  Base of Skull Stretch (Supine Sub Occipital Stretch) Towel Assisted Lying on your back with a rolled up towel under your neck gently tuck your chin in and elongate your neck from the base of your skull. You should feel a light stretch at the base of your skull, hold for 3 seconds, then return back to the start position. Perform 10 stretches, three times per day.  | INTERMEDIATE ASSISTED NECK STRETCHES Multi Angle Neck Stretch (Assisted) A very effective stretch for the neck which stretches multiple muscles along the neck. Place one hand on your head and the other hand behind your back (to stabilise your shoulder). Your hand on your back remains stable while you pull and stretch with the hand on your head as far as comfortable, hold for 3 seconds and then relax. Repeat the stretch in that direction and then make slight adjustments by changing the place of the hand on your head (either towards the face or the back of the head) and stretch again in another direction. You can effectively do this stretch with your hand in 4-6 different positions around the head. Perform 10 stretches, three times per day.  Multi Angle Neck Stretch (Chair Assisted) Neck Rotation Assisted Rotate your head to its comfortable end point looking in one direction as far as comfortable. Place your hand on the side of your head and gently accentuate the rotation of your head, hold for 3 seconds, then relax. Repeat to the opposite direction.Perform 10 stretches, three times per day.  Back and Side of Neck Stretch (Chin Tuck with Side-Bend) Roll your head forward and tuck your chin as far as comfortable. Then gently side-bend your head (ear to shoulder) and apply gentle pressure with your hand to help the stretch towards your shoulder, hold for 3 seconds, then relax. Perform 10 stretches, three times per day.  Neck Side Bending Assisted Keep
your face pointing forwards and place your hand over your head and to the opposite side. Gently side- bend your head towards your raised shoulder to a comfortable end range and accentuate the stretch by gently pulling your head a little further, hold for 3 seconds, and then relax. Repeat to the opposite side. Perform 10 stretches, three times per day.  Neck Extension Mobilisation Place both hands on the back of your head (fingertips meeting). Gently extend your head backwards and feel for a stretch through your neck, hold for 3 seconds, and then relax. Perform 10 stretches, three times per day.  Neck Extension and Side-Bending Mobilisation Place both hands on the back of your head (fingertips meeting). Gently extend your head backwards and add in a little side bending by tilting slightly towards one shoulder, hold for 3 seconds, and then repeat to the other side. Perform 10 stretches, three times per day.  NECK STRETCHES Front of Neck Stretch (Hyoid Stretch) Gently tilt your head backwards with your moth slightly open until you feel a stretch at the front of your neck. Gently close your jaw to accentuate the stretch at the front of your neck, hold for 3 seconds, and then relax back to the start position. Perform 10 stretches, three times per day.  Neck Rotation with Arm Up (Arm Abducted) Place
your arm up to 90 degrees. Gently rotate your head away from your
raised arm to its comfortable end point, hold for 3 seconds, then return it to its straight
position. This can then be
performed with rotation to the opposite side and other arm. Perform 10 stretches, three times per day.  | ADVANCED ASSISTED NECK STRETCHES Base of Skull Stretch (Sub Occipital Stretch) Gently
tuck your chin in and grip your fingers at the base of your skull.
Gently stretch the base of your skull by pulling your head
upwards, hold for 3 seconds, and then relax. Perform 10 stretches, three times per day.  Posterior Scalene Stretch  With your fingers gently press into the muscles above your collar bone. Gently rotate your neck to the same side as your fingers and then extend it backwards. Feel for a stretch on the front diagonal muscles of your neck as you slowly move your head away from your fingers, hold for 3 seconds, and then relax. Perform 10 stretches, three times per day. With
your fingers gently press into the muscles below your collar bone.
Gently rotate and side bend your head away from your fingers in an opposite direction diagonally. Feel for a stretch on the front diagonal muscles of your
neck as you slowly pull down on the tissues with your fingers, hold for 3 seconds, and then relax. Perform 10 stretches, three times per day. Front of Neck Diagonal Muscle Stretch Below Collar Bone (Platysma Stretch)  NECK STRETCHES Floor Flexion Stretch (Back of the neck) Lie on the floor, bring your knees up and hold them with your hands. Gently pull your knees close to your chest (you should feel a stretch through your upper and lower back). You can gently lift your neck to increase the stretch. Hold for 3 seconds, and then relax. Perform 10 stretches, three times per day.  Neck Bend Over Table/Bed/Bench Stretch Lie
face down on a firm surface with an edge. Gently hang your head over
this surface and feel a stretch through the back of your neck. Perform 10 stretches, three times per day.  Ulnar Nerve Stretch Make a circle with both your thumbs and index fingers. Twist your hands towards your face and place the circles over your eyes with your other fingers facing downwards (like goggles). Hold for 3 seconds, then relax. Perform 10 stretches, three times per day.  Median Nerve Stretch Place your hand on a wall with your wrist twisted and your hands facing down to the floor and arm straight out from your body. Gently bend your head away from your body and you will feel a tension down your arm and fingers, hold for 3 seconds, then relax. Perform 10 stretches, three times per day. 
FOAM ROLLER Neck and Base of Skull Stretch Foam Roller Lying on your back with a foam roller under the curve of your neck. Relax with the weight of your head gently elongating the the neck. Rest for 3-10minutes.  |