Neck stretching involves gentle movements, often without the use of hands initially, to improve flexibility and reduce stiffness. The stretches begin with simply moving the neck, instead of using your hands.
Gentle Neck Stretches
Here's a breakdown of how to perform gentle neck stretches:
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Starting Position: Begin by sitting or standing with your back straight and your shoulders relaxed.
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Basic Neck Movements
- Nodding: Gently tilt your head forward, as if nodding "yes," bringing your chin towards your chest and then returning to neutral position.
- Avoid forcing your chin down too hard
- Head Rotation: Turn your head slowly to the left as if you are looking over your left shoulder. Then return to center and repeat on the right side.
- Side Tilt: Gently tilt your head to the left, bringing your left ear toward your left shoulder. Return to center, and repeat to the right side.
- Keep your shoulders relaxed and still.
- Nodding: Gently tilt your head forward, as if nodding "yes," bringing your chin towards your chest and then returning to neutral position.
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Duration: Hold each stretch for a few seconds, and repeat each exercise a few times.
Important Considerations
- Pain Avoidance: Never push into any position that causes pain. If a stretch is uncomfortable, back off slightly until you feel a gentle stretch only.
- Slow and Controlled Movements: Avoid jerky or fast movements, which can strain neck muscles.
- Consistency: Perform these stretches regularly for the best results.
Benefits of Neck Stretching
- Reduces Stiffness: Relieves stiffness and tension in the neck muscles.
- Improves Flexibility: Enhances the range of motion of your neck.
- Pain Relief: Can help alleviate neck pain and headaches caused by tension.
- Improved Posture: Regular stretching can help improve and maintain better posture.
According to the provided reference, gentle neck stretches should begin by just using your neck to move the head (not the hands) to begin with.
