Five neck stretches for home

July 6, 2020
David Diehm
Corporate health

During this adaptive time we have observed an increase in the number of people experiencing “frozen necks”. In part this is due to a decrease in movement and change in the work set-up. With many working from home using the dining table or equivalent type arrangements our spines are under more stress. If the spine is already working poorly it will not be able to adapt to this new environment.

While seeking early chiropractic analysis and care will help, there are a range of self-care tips and stretches that will help in a quick recovery as well as prevent re-occurrence.

We have complied 5 important stretches to keep your neck healthy.

Chin Tuck

Sit upright, with a straight back and shoulders.
Place one finger on your chin & tuck your chin backwards away from your finger.
Do not tilt your head
Hold for 5 seconds
Repeat 10 times

Trapezius Muscle Stretch

Sit upright, with a straight back and shoulders.
Place one hand under your buttock to immobilise the arm.
Tilt your head away from the immobilised arm.
Hold for 30 seconds, repeat 3 times

Rotation Stretch

Sit upright, with a straight back and shoulders.
Rotate your head to one side
With the opposite hand brace your cheek and provide a slow pressure as you breath out.
Hold for 10 seconds and alternate sides. Repeat 5 times.