There are many stretches that can be helpful for neck pain. Here are five examples:
- Chin tuck: Sit or stand with good posture and gently tuck your chin in towards your chest. Hold for 5-10 seconds, then release. Repeat 5-10 times.
- Neck rotation: Sit or stand with good posture and slowly turn your head to one side, looking over your shoulder. Hold for 5-10 seconds, then return to center. Repeat on the other side. Repeat 5-10 times on each side.
- Neck flexion and extension: Sit or stand with good posture and slowly lower your chin towards your chest (neck flexion), then slowly lift your head back up towards the ceiling (neck extension). Hold each position for 5-10 seconds. Repeat 5-10 times.
- Shoulder shrug: Sit or stand with good posture and slowly lift your shoulders up towards your ears. Hold for 5-10 seconds, then release. Repeat 5-10 times.
- Upper trapezius stretch: Sit or stand with good posture and place one hand behind your back. Gently tilt your head to the opposite side, bringing your ear towards your shoulder, then use your other hand to gently pull your head towards your shoulder until you feel a stretch in your upper trapezius muscle. Hold for 15-30 seconds, then switch sides.
It’s important to note that every individual is different and not all stretches may be suitable for everyone. If you are experiencing neck pain, it’s best to consult with your osteopath who can guide you through a personalized exercise program to address your specific needs.