Nice Neck Stretch
Monday, March 26, 2007
Jolie Bookspan, M.Ed, PhD, FAWM
Here is a quick stretch, helpful after long sitting or working. Done right, it stretches the neck, upper body, and side of the body, helping restore muscle length to tight muscles:
- Put one hand behind you, as if in an opposite back pocket (photo at right).
- Slide the other hand down your leg toward your knee. Breathe. Don't go so far, or strain so that it hurts.
- Tilt your head toward your shoulder, gently stretching the entire side of your neck and body. Don't go so far, or strain so that it hurts.
- For best stretch to the side of the neck, look forward, rather than up or down.
- Don't lean your head or body forward or you will lose the stretch. Stand straight.
- Hold for a few seconds.
- Change sides and repeat on the other side. Smile. Keep breathing.
More:
- Use this stretch, called the trapezius stretch, with the pectoral stretch and the Better Shoulder and Triceps Stretch to restore healthy positioning to the upper body.
- Rounded upper body position while lifting contributes to shoulder trouble, explained in Upper Back Exercise and Neck Pain Prevention Too. With good positioning, you can lift more and avoid injury.
- More good, quick stretches in the book Stretching Smarter Stretching Healthier.
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Read success stories and send your own.
See if your answers are already here - click Fitness Fixer labels, links, archives, and Index.
For personal medical questions - Replies to Medical Questions.
Limited Class space for personal feedback. Top students may earn certification through DrBookspan.com/Academy. Learn more in Dr. Bookspan's Books.
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Photo of Paul © copyright Dr. Jolie Bookspan from the book Fix Your Own Pain Without Drugs or Surgery
6 Comments:
At Saturday, April 28, 2007 11:16:00 AM,
Dewey said…
Dr. Bookspan:
In early 1979, I had a downhill ski accident in which I landed on my face with my neck hyper-extended back, with the full weight of my body landing on top of my neck in that position. I discovered only last year that I had fractured a cervical vertebrae (I do not know which one, C1 or C2). I had no pain at the time (I was 28), but I felt somewhat tighter in my neck/upper body as the months progressed. Over the years, I have done many forward yoga-type stretching exercises. Prior to around 1990 (I turned 40.), stretching would loosen my tight back/neck/legs, etc. I have visited chiropractors, physical therapists, massage therapists over the years, too. Starting around age 40, my neck became very stiff, especially at the base of my skull on the left side. My left shoulder and entire upper back is always stiff and tight. My neck snaps, crackles and pops, my left shoulder blade crunches when I rotate my left shoulder, and additional symptoms of that nature are evident. The left side of my face is somewhat numb and pain/tightness radiates from the left base of my skull over the top of my head to my left eye socket, causing regular pain in that area. I have been careful about my ergonomic habits at work and home (lots of desk/PC work). I try to watch my posture, especially my forward head and rounded upper back. I just completed 3 rounds of prolotherapy, but have delayed any additional treatments. Is it possible that the ligaments/tendons in my heck/upper back have been lax all these years, and the prolotherapy can help strengthen those areas? Or will I gain relief using your regimen of stretches and exercises? I appreciate any advice you can give me.
Duane Otremba
St. Cloud, Minnesota
duaneo1@hotmail.com
At Wednesday, August 08, 2007 1:22:00 PM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Duane's reply was e-mailed privately In April.
At Wednesday, September 10, 2008 11:48:00 AM,
Anonymous said…
I am working in IT field last 11 years. Recently I had pain in the neck and shoulders. Slowly it started radiating to lower back. The Doctor suggested some X-Rays and found that I have 'Straightening of the Cervical Lordosis' and suggested to do some excercises without giving any details on it. Could you please suggest some excercise which will help me to get rid of this?
At Friday, March 13, 2009 5:52:00 PM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Anonymous, by now I hope you have looked over the many dozens of Fitness Fixer posts on this topic. The term "straightening of the lordosis" usually means just that you hold the head drooping forward. It is not a disease, just a posture of the moment, easily changed. Letting the head and neck sag forward or crane, makes the area hurt, it is no mystery or medical condition.
Start with Fixing Upper Back and Neck Pain and read the dozens of comments and my replies to them. Each has more answers and links to short Fitness Fixer posts.
Click the label "neck" under this post that you replied to (or any post with that label) for all Fitness Fixer posts about necks. Just holding healthier position takes away the cause of the pain, and the area can heal. It is m ore a matter of changing the cause through daily healthy movement than exercises or medical treatments.
At Monday, March 01, 2010 9:23:00 AM,
Anonymous said…
Dear Dr. Bookspan,
When I try this stretch with right arm sliding towards right knee, I feel pain in right shoulder joint and right triceps. This pain seems to originate from upper back right by the shoulder blade. Am I doing something wrong? FYI, I have been going through physical therapy to resolve severe protrusion in C6-C7.
At Tuesday, March 16, 2010 4:06:00 PM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Anonymous, If it hurts, it's wrong. Don't go so far. Check if you are pinching sideways. Stretching will not fix a disc. To fix disc protrusion, stop the cause. The most common cause of neck (C6-C7) disc injury is the forward head - both letting the neck hang and tilt forward and tilting it forward while lifting the chin so the head tilts back (craning the neck). Both are slouching - bad habits. This stretch is one of several that help you restore muscle length to make neutral upright neck posture comfortable. But then you use the ability and hold your neck in healthful position so that the disc is no longer pushed outward. The stretch itself does not heal it; your daily habits will. Start with - The Cause of Disc and Back Pain and make sure you understand first, then make your neck healthy.
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