Neck pain is, for many people in our community, a problem that can effect daily life. From mood, concentration to quality of sleep. In this video, we go through the number 1 neck stretch given by our chiropractor.

Stretch posture:

  • Sit on a comfortable and firm chair (you may be sitting at the office, home or even in the car)
  • Place one hand, with palm facing up, under your bottom of the same side (this is to anchor down your shoulder). This is the side you are working on first. Then swap to the other side.

3 parts to this stretch:

There are 3 parts to this stretch, the side, the back and the front of the neck.

  1. Side of neck

Gently lean you head away from the anchored shoulder. You should feel a stretch on the side of the neck. To increase this feeling, use two fingers to pull the neck further away from the shoulder.  Hold for 10-15 seconds.

2. Back and side of neck

Bring your head down towards the hip of the anchored hand (opposite to side stretched). The stretch sensation is now towards the back of the neck. Again, to increase this sensation you can use a gentle pull with two fingers in the same direction. Hold for 10-15 seconds.

3. Front and side of neck

With this part of the stretch, bring your head back and then look into the top corner of the room (same side as anchored hand). The stretch will be more towards the front of the neck. To increase this sensation, use two fingers to pull further into the same direction. Hold for 10-15 seconds.

When to do this stretch:

We often give this exercise to people who find they don’t get up often enough. This may be due to poor postural habits, long meetings or extended drives. With most people spending more time than ever at the desk, this stretch can bring you great relief.

Number 1 NECK Stretch Not helping?

If you find that doing this Number 1 NECK Stretch for 2-3 times a day, does not bring you any relief, then you may have a functional or structural issue. In other words, a joint may be stuck in your neck or there may be an alignment/posture issue. Best to make a time with your local musculoskeletal expert to properly assess your neck concern.

1 If you would like to know more about distinguishing between tendinitis, tendinopathy and bursitis, CLICK HERE.  Find out how a Cervical Denneroll can help the neck curve, CLICK HERE.

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Lisa, director