Neck and Shoulder Stretches

Stretch only as far as is comfortable. If you experience pain with any technique, discontinue it until you discuss it with your healthcare provider.



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Stretch Your Neck and Shoulders

Shoulder Shrug

Sit straight with your shoulders relaxed. Inhale and squeeze your shoulders up toward your ears. Hold for several seconds and relax as you exhale. Repeat several times.

Shoulder Circles

Slowly make small circles with your shoulders, going forward, then going backwards

Neck Stretch

1. Sitting straight, exhale and let your neck drop forward. Relax for about 2 seconds, then lift your head to the center.
2. Let your head drop to one side, relax, and return to center. Repeat to the other side.
3. Do the whole sequence 5 to 10 times, the more often the better.

A variation of this neck stretch is to drop your head to the right side, place your left hand on the left side of your face, and push your head gently into your hand for a few seconds. Then, slowly release, move your head halfway back to center, and again push your head gently into your hand for a few seconds. Repeat on the other side.

Stretch Your Spine

1. Sit straight in your chair. With your hands clasped behind your head, exhale and turn slowly to the right.
2. Look behind you, twisting as far as comfortable without strain. Hold for several seconds, and inhale as you return to the starting position.
3. Repeat on the other side. Repeat for 10-20 times, up to 3 times a day.

Bob Anderson Stretching DVDHere's a more extensive exercise program for shoulder pain and rotator cuff injuries.

For more stretching information, sign up for the free stretching tips e-course.

Other stretches on this site:

Back Stretches
Leg Stretches
Hip Stretches
Stretches at Your Desk
PNF Stretching (Proprioceptive Neuromuscular Facilitation)



Return from Neck and Shoulder Stretches to Stretching.