Neck StretchesDr. Michael P. Gillespie

Neck Stretch Relax

Breathe

Interlace fingers behind head at ear level

Pull head forward until you feel a slight stretch

Hold for 3-5 seconds

Slowly return to start

Repeat 3-4 times

Neck Stretch (PNF) Relax

Breathe

Interlace fingers behind head at ear level

Gently lift head and move head back towards floor while resisting

Hold isometric contraction for 3-4 seconds

Relax for 1-2 seconds

Stretch for 3-5 seconds

Repeat 2-3 times

Neck Stretch Crossover Relax

Breathe

Gently pull your head and chin toward your left knee

Hold for 3-5 seconds

Relax and lower your head

Perform the same procedure on right side

Repeat 2-3 times

Neck Rotation Relax

Breathe

Back of head on floor

Hands resting on floor

Turn chin to an easy stretch

Jaw relaxed

Hold 3-5 seconds

Repeat on opposite side

Repeat 2-3 times

Spinal RollFor the next series of stretches you should be on

a firm, but not hard surface.

If the surface is too hard, you will not be able to relax.

Spinal Roll Warm Up Relax

Breath

Lie on your back and pull your left leg towards your chest.

Keep the back of your head on the mat if possible, but use a small pillow if necessary.

Try to keep the other leg as straight as possible.

Hold for 30 seconds bilaterally.

Spinal Roll Relax

Breath

In a sitting position, hold your knees with your hands and pull them towards your chest.

Gently roll up and down your spine, keeping your chin toward your chest.

Roll evenly with control.

4-8 times. Do not rush.

Spinal Roll With Crossed Legs Relax

Breath

Begin in the same position as before.

As you roll backwards, cross your lower legs and simultaneously pull your feet from the outside towards your chest.

Release your feet as you roll up.

6-8 repetitions alternating cross.

Shoulder Shrug Relax

Breath

Raise the top of your shoulders towards your ears until you feel a slight tension in your neck and shoulders.

Hold for 5 seconds, then relax.

Repeat several times.

Neck Rotation Relax

Breath

Turn your chin toward your left shoulder to create a stretch on the right side of your neck.

Hold the stretch tension for 5-10 seconds.

Stretch to each side twice.

Keep your shoulders relaxed downwards.