Some simple yet highly effective neck stretches will often be prescribed to you by your myotherapist / remedial massage practitioner. Here is a great routine for you to get started.
I talk here of having your spine neutral – this is very important, because if it’s not, the neck may not feel the stretch we are after. Imagine there’s a piece of string with a helium balloon on it and its attatched to the center of your head. As gently as the balloon is pulled up is as gentle as you need to go with correcting your spine to neutral by imagining its pulling you up.
Levater Scapula Stretch
With the First stretch, we are targeting upper shoulder and neck tightness. Depending on where you are tight the most is where you will feel it.
1. Sitting on a chair, gently up straight, and hold the back corner of your chair with one hand.
2. Turn your head 45 degrees away from the hand that is holding the chair.
3. Now bring your chin to your chest while keeping your back straight. By placing your free hand on the back of your head, Gently assist your chin down further to your chest. Hold for 15-20 seconds.
4. After the stretch, gently resist your head back into your hand and hold for 10 seconds before repeating steps 2- 3.
5. Repeat 2-4 another 3 times before moving onto the other side
*Advanced Tip* – Lean away from the hand holding the seat while stretching Upper Back / Rhomboid stretch
Rhomboid Minor Stretch
This stretch is a must if you are feeling the tension in the upper back and neck.
1. Sitting up straight using the helium balloon method, place your hands on your head while keeping your shoulders down and neck straight 2 Slowly bring your elbows together.
3. Hold 15-20 seconds.
4. Open elbows up the the side, and repeat stretch 3- 4 times
Upper Traps Stretch
The 3rd stretch of this routine targets the upper trapezius, which is a muscle that is not only attatched to your spine, but also your shoulders, shoulder blades and comes all the way up your scalp. Targeting this muscle will assist the releasing of the tension you’re feeling.
1. Standing up, hold your hands behind your back and straighten your arms
2. Imagine your hands are being pulled down to the floor, coasting the shoulders down and away from your head
3. Gently rotate from side to side 4 Repeat 10 times
Do this routine 2- 3 times a day to assist the muscles to come back to their normal length.
