The following neck stretches are designed to restore flexibility to the joints and muscles of the neck. If you are injured, you should discuss the suitability of these neck stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.
Neck Stretches – Basic Exercises
Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in until you feel a mild to moderate stretch pain-free (figure 1). Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times.
Shoulder Blade Squeezes
Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free (figure 2). Hold for 5 seconds and repeat 10 times.
Extension in Sitting
Begin sitting tall, with your back and neck straight, shoulders back slightly. Gently take your neck backwards, looking up towards the ceiling until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times.
More Basic Exercises
Neck Stretches – Advanced Exercises
Neck Stretches – Less Common Exercises
Find a Physio to assist with Neck Stretches
Find a physiotherapist who can assist with neck stretches and rehabilitation.
- View Neck Strengthening Exercises
- View Upper Body Massage Ball Exercises
- View Upper Body Foam Roller Exercises
- View Upper Body Resistance Band Exercises
- View Core Exercises
- View Beginner Pilates Exercises
- View Basic Swissball Exercises
Physiotherapy Products for Neck Exercises & Rehabilitation
To purchase physiotherapy products for neck exercises click on one of the above links or visit the PhysioAdvisor Shop.
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