Neck Stretches to do in the Car

Some find themselves sitting in the car each day, and perhaps several times a day. If you have neck pain or stiffness, then you may want to check out our neck stretches to do in the car.

When to do these stretches

  • At traffic lights
  • Waiting to pick up a child from school, training, sports, parties, etc.
  • On the train, tram or bus (doesn’t have to be in the car only)
  • Sitting on the couch with a high back

3 Neck Exercises

Please make sure you shoulders are back and you are sitting upright in your seat when trying these exercises.

1. Rotations

  • Check how far you can turn your head side to side. You may find one side is stiffer and can turn less than the other side.
  • Gently, while resting the back of your head on the headrest, push your head into the headrest. Hold the push for 10 seconds.
  • Repeat on the other side and do 3 reps each side
  • Retry your neck rotations after you have done 3 reps each side and see if you have more mobility

2. Neck side bends

  • See how well you can side bend your neck each side. Is one side easier than the other?
  • With your head tilted to one side, gently increase that stretch by pulling down with 2 fingers.
  • Hold the stretch for 10 seconds.
  • Do 3 reps each side.

3. Neck push backs

If you look around you, most often we see people on their phones or other devices with their heads down. This continuous posture places much strain on the joints and soft tissues, including muscles in the neck and upper back.

  • Sit with head against headrest
  • Place middle 2 fingers of each hand in the small of the neck and gently pull forward
  • At the same time push back with your head against the headrest and slightly tuck chin into chest
  • Hold 10 seconds
  • Repeat 3 times.

Be mindful

When doing any exercise or stretch it is important to be mindful of the following:

  • If anything hurts, ease up on the stretch or exercise and try again. If there is still discomfort then stop and let your health practitioner know.
  • Ask your musculoskeletal expert before trying any new exercise if you have a neck or back condition.
  • Do these exercises 1-2 times a day, moderation is the key
  • Any questions please feel free to email us at info@errolstchiro.com.au

 

If you would like to know more about exercises you can do for low back pain, then CLICK HERE.  Find out how a Lumbar Denneroll can help the low back curve, CLICK HERE.

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Lisa, director

Categories Neck & Shoulder Problems
 
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