4 Easy Stretches to Relieve Neck Tightness

Are you feeling tightness in your neck? There are a few factors that can contribute to this. It may be because of spending long hours in front of a computer, your posture (forward head posture, slouched sitting), a heavy purse/backpack, sleep habits, stress levels, etc. Other than tightness, you may also feel some of these symptoms:

· Muscle pain and tender spots

· Decreased movement in your neck (difficulty checking blind spots)

· Tension headaches

When we sit in front of our computers and phones, it can be easy and even natural to assume a head forward, shoulders rounded and back slumped posture. However, this posture can overwork some of our neck and back muscles (holding up our 11lbs head is a lot of work!) These muscles can get tired and sore, but with exercises and stretches it can help make the muscles stronger and loosen a tense neck.

Try a few of these exercises (it’s normal to feel tension with these exercises, but if you feel tingling pain, stop right away, talk to your doctor or book an appointment with us)

---

1. Neck stretch

· Sit in a good upright posture, nod your chin slight and maintain this nod throughout the stretch

· Place your hand at the base of the neck and gently hold down your shoulder and first rib

· Keeping your chin in a slight nod, bring the ear on the other side of your hand towards your shoulder

· If you need, reach up with the other hand onto your head to assist in the stretch

· Hold for 30 seconds to a minute

· Return to starting position, let go of the chin nod, and repeat in the opposite direction

2. Shoulder stretch

· Sit in a good upright posture, hold the edge of the chair with your hand

· Drop your head forward onto your chest then bend and rotate your head away from the hand (imagine sniffing the opposite armpit)

· If you need, reach up with the other hand onto your head to assist in the stretch

· Hold for 30 seconds to a minute

· Return to starting position and repeat in the opposite direction

3. Chin Tuck

· Sit in a good upright posture and look directly ahead of you

· Tuck your chin in without tilting your head down

· Hold for 10 seconds

· Return your head to the original position and repeat 2-3 times

4. Shoulder blade squeeze

· In standing, tuck your chin slightly and keep a good upright posture

· With your arms relaxed at your side, squeeze your shoulder blade together without shrugging up

Hold for 10 seconds

· Gently relax and return to the original position and repeat 2-3 times

Having a good posture and strengthening your neck and shoulder muscles can go a long way in being proactive against neck pain! If you also want to increase your upper back mobility, have a look at these easy exercises. If you have any questions about neck tightness and pain, or would like us to help you #MoveBetter, book with us!