Neck pain can cause blinding headaches and limit your range of motion. Muscle strain is often to blame for the discomfort. Stretching lengthens and strengthens the tissue, easing tightness and preventing painful spasms. To start feeling better and promote healthier muscles and tissue around the neck, try the following stretches at home. 

3 Simple Stretches to Minimize Neck Pain

1. Flexion Stretch

When you begin to feel achy, try the flexion stretch to curb neck pain. This involves bending your neck forward, bring your chin towards your chest. Stop when you feel a pull in the back of the neck, holding the position for 20 seconds. Complete five total repetitions daily or when you feel neck aches.

2. Extension Stretch

Cervical extension stretches involve bending the neck backward so you are looking up toward the sky. Bend until you feel a slight pull in the front of the neck and hold the position for 20 seconds. Repeat the movement four times. This exercise eases tension and helps neck muscles relax. If you have a herniated disc, cervical stretches can also ease nerve compression for pain relief.  

3. Lateral Flexion

The lateral flexion stretch involves bending the neck to the left side, bringing the ear toward the left shoulder. Stop when you feel a pull on the right side of the neck and hold for 20 seconds. Do the same movement on the right side. Repeat this stretch four times on each side.

If neck pain persists after trying the above stretches, contact the professionals at Step By Step Physical Therapy in Warsaw, NY. Helping clients throughout Western New York since 1992, the licensed physical therapists will determine the underlying issue causing your neck or upper back pain and will create a treatment plan to improve your mobility and comfort. To schedule a consultation, call (585) 786-8700. For a better idea of what to expect, read client feedback on Facebook.