Stretches for Head, Neck and Shoulders

These stretches can either be done as a complete series or individually and most of them can be done at your desk.  Some will ease tension in specific parts of the body whilst others are generally relaxing.  Please remember stretching should always be relaxing and never painful!

To get maximum benefit from these stretches you should do them daily and hold each stretch for 15 seconds and repeat twice.

Head And Neck

  • Head rotation – keeping your head level, slowly turn from side to side.
  • Slowly drop your head sideways moving your right ear towards your right shoulder and push down with your left shoulder – repeat on other side.
  • Stand with your feet shoulder distance apart; look down towards your right foot (hold for 15 seconds),  dropping left shoulder – repeat the exercise looking towards your left foot.
  • Drop the lower jaw and open the mouth wide.

Shoulders

  • Shrugging shoulders in a circular movement – forwards and then backwards.
  • Raise your shoulders high and let them drap heavily; whilst letting breathing out.
  • Clasp hands behind your head, with elbows back – push your chin back.  Hold for 15 seconds.  From this position look down and push your elbows together at the front and hold for a further 15 seconds.
  • Clasp you hands and push up towards the ceiling, palms up now look down.
  • Sit upright in a chair with a firm seat.  Raise your arms as high as possible and remaining seated drop forward letting your head and arms hang heavily towards the floor.

 

 

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