Stretching everyday is the best way to keep yourself safe from neck and shoulder pain. Benefits of stretching include reducing tension in the muscles and tendons supporting your spine, improving your range of motion, and reducing the risk of disability stemming from chronic back pain.
Tips for Stretching Safely
- Wear comfortable clothing that won’t restrict your movement.
- Do not force yourself into painful positions – stretching should be pain free!
- Go slow! Move into and out of stretches slowly and avoid bouncing.
- Hold stretches for 15 to 30 seconds each repetition.
- Repeat each stretch 3 to 5 times.
- Stretch one side of the body at a time.
Neck and Shoulder Stretches
- Flexion Stretch (Chin to Chest) – Gently bend the head forward, bringing the chin toward the chest until a stretch is felt in the back of the neck.
- Lateral Flexion Stretch (Ear to Shoulder) – Bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Keep the shoulders down and back in a comfortable but healthy posture.
- Levator Scapula Stretch – Rest one arm against a wall or doorjamb with the elbow slightly above the shoulder, then turn the head to face the opposite direction. Bring the chin down toward the collarbone to feel a stretch in the back of the neck. It may be helpful to gently pull the head forward with the other hand to hold the stretch for the desired time.
- Corner Stretch – Stand facing the corner of a room, and place the forearms on each wall with the elbows around shoulder height. Then lean forward until a stretch is felt under the collarbone.
