- Dr. Paul
Stretches to Alleviate Neck Pain
Neck stretches can be done while standing, sitting or while lying down, and can alleviate neck pain if done properly.
Neck Stretch – The Trap Stretch How to do the trap stretch for neck pain relief:
Sit, stand or lie on you back with arms at your sides
Side bend-(laterally flex) the head to one side and tip the ear to the opposite shoulder in a pain free range of movement
With the opposite hand, slowly begin shrugging (lifting the shoulder towards the ear) and hold for 15 seconds then lower the shoulder to the floor.
Repeat the exact same neck exercise on the opposite side. It’s best to try and do 2 sets of 15 seconds each side at least twice each day but there’s really no real sensible limit so it can be done as often as you can fit it in.
Neck Exercise – Cervical Spine Extension
How to do the cervical spine (neck) extension exercise for pain relief:
Sit, stand or lie on the floor with both arms stretched down by your side
Push both shoulders down
Tuck the chin into the chest
Extend the head back slightly while elevating the chin to the ceiling, still keeping the arms down and back
Hold that position for 15 seconds then rest for 30 seconds and repeat