Neck Stretches (Side and 45 Degrees)

• Stand or sit tall with shoulders relaxed and arms at your sides.

• Turn your head so you are looking straight forward. This will be the starting neutral position.

• Take the hand on the opposite side you want to stretch and place palms against side of head.

• Slowly apply a gentle pressure with your hand to push your head sideways towards your shoulder, creating a stretch on the side of your neck. Avoid overstretching.

• Hold this moderate stretch for 20-30 seconds, breathing slowly. You should feel a lengthening sensation on the side of your neck.

• Release the pressure from your hand and return your head slowly back to the neutral starting position.

• Repeat the neck stretch on the opposite side, using the other hand to gently push your head.

• Avoid pushing into pain or discomfort. Apply just enough pressure with your hand to feel a stretch without going too far.

• Perform the neck stretches 2-3 times per side, holding each for 20-30 seconds.

• Do the stretches gently and slowly. Do not force the range of motion or bounce.

45 DEGREE ANGLE

• This second movement will still stretch the neck but more from the center back area. Follow the picture.