Figuratively waking up on the wrong side of the bed can literally be painful! Don’t let a bad night of sleep ruin your day. Here are a few exercises to restore neck motion and flexibility so you can be on your A game today!
Heat helps promote muscular flexibility by bringing blood flow to the area. Try a hot shower or applying a hot pack to the neck muscles for ten minutes before performing these exercises:
1) Upper Trapezius Stretch
Perform 3 stretches per side. Hold each stretch for at least 30 seconds.
2) Levator Scapulae Stretch
Perform 3 stretches per side. Hold each stretch for at least 30 seconds.
3) Active Neck Motions
Perform 10 repetitions in each direction, holding for 2-3 seconds each.
4) Chin Tucks
Perform 10 of these, holding each contraction for 4-5 seconds.
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As always, if these exercises increase your pain at all, or if they don’t improve your symptoms after a few days, you will probably benefit from a 1-on-1 evaluation with a physical therapist. If you’re interested, you can hit the Request an Appointment button at the top of this page and we will get in touch with you!
