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Best Neck
Stretches
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| Static/Active Neck Stretches |
Side Neck Stretch:
This can be done either standing or sitting.
- Looking ahead of you slowly close your eyes and take a deep breath in through your nose
As
you exhale out through your mouth, keep the head in the aligned
position and slowly lean your left er towards your left shoulder.- Bring it down to the point you can feel the stretch in the right side of the upper neck
- Take a slow and controlled deep breath in and out.
- Begin taking another deep breath in through your nose and at the same time slowly raise your head towards centre
- As you reach centre, lower the head the other side breathing out until you reach a comfortable limit
- Take a slow and controlled deep breath in and then out and Repeat.
Advancements:
- To further the stretch...
When you reach
the point in the stretch where you hold and take a deep
breath... - Place your hand on the side of your head during the breathe in stage, as you breathe out use the hand to bring your head closer to your shoulder.
- Always do this stretch within the pain free zone. As soon as any stretch hurts you are taking it beyond its level of comfort.
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point of discomfort.
Neck Side stretch on Exercise Ball
This stretch will obviously involve an exercise ball. Click Here to head to the reviews of the best exercise ball recommeded for your age, height and weight.
Begin in a half kneeling position on your right
knee and left foot with the exercise ball to the side of your right
thigh. - Now slowly and gently lower the right side of your body over the ball.
- Place you right hand on the floor for balance
- Place your left hand on the side of your hip.
- Keeping your right ear against your right shoulder, slide your Left hand towards your Left knee until you feel the stretch in the left side of your neck
- Take slow and controlled deep breaths throughout the movement
- To switch sides...
Drop your right knee towards the ground and
push up off the exercise ball using your hands- Repeat for the other side and hold the stretches for 10-30 seconds
There are no Advancements for this stretch...
| PNF Neck Stretches |
The neck is such a delicate and complex area. You must take care when stretching the area and must must must... Stay in the Pain free Zone
The movement for this stertch is exactly the same as the static stretch, so follow the however the Bolded part is where it gets a little different...Neck Side Stretch - PNF
- Begin in the Static Stretch Hold Position... (Ear close to shoulder)
- Place your left hand on thr right side of your
head and contract the neck muscles
- Hold this position EVER SO GENTLY for 15-20 seconds
- Release the head from the contracted position relax for 1 second
- Then bring it back to the same position this time no contraction and just hold with your hand on your head.
- Ensure you work with NO PAIN during this entire stretch
- Take deep breaths in through your nose and out through your mouth
This PNF Stretch is known as the
Hold Relax Stretch
You should always feel a nice tingling sensation during stretching,
never take the stretch to the point of discomfort.
Click
Here
To Print out your PNF/Dynamic Stretching Program
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