Neck Crick Relief Stretches
This is for you if you have tight achy crick in your neck that makes you feel like you cannot turn your head. Click on each arrow to reveal pictures and instructions.
1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.)
2. If any of the stretches cause pain, stop doing it and move on to the next one.
1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later.
2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay feeling young and active.
Do These - Takes 4 Mins
HOW: STAND WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. HOLD RAILING OR DOOR FRAME FOR SUPPORT. LET BODY WEIGHT PRESS HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION.
HOW: LIE ON YOUR BACK WITH LEGS STRAIGHT UP WALL. GET BACK OF THE THIGH AS CLOSE TO THE WALL AS YOU CAN. FLEX FEET TOWARD YOUR BELLY. NOW WITH ARMS OUT 45 DEGREES FROM YOUR SIDE, PRESS ELBOWS INTO GROUND TO FEEL SHOULDER BLADES PRESS TOGETHER. THEN PLACE HANDS FLAT ON GROUND AND PRESS ELBOWS. THEN PALMS UP AND PRESS.
HOW: LIE ON YOUR BACK WITH LEGS STRAIGHT UP WALL. GET BACK OF THE THIGH AS CLOSE TO THE WALL AS YOU CAN. FLEX FEET TOWARD YOUR BELLY. NOW CLASP HANDS AND LOWER THE ARMS OVERHEAD TO TOUCH THE GROUND AS FLAT AS POSSIBLE.
HOW: LIE ON YOUR BACK WITH LEGS STRAIGHT UP WALL. GET BACK OF THE THIGH AS CLOSE TO THE WALL AS YOU CAN. FLEX FEET TOWARD YOUR BELLY. NOW WITH ARMS OVERHEAD, GRAB FLOOR & HOLD. THEN GRAB FLOOR AT 45 DEGREES OUT, THEN GRAB FLOOR OUT TO THE SIDES.
HOW: LYING ON YOUR BACK, CONNECT THE UNDERSIDE OF YOUR FEET TOGETHER AND ALLOW YOUR KNEES TO RELAX LOWERING TO THE GROUND.
HOW: GET ON ALL FOURS. KNEES HIP WIDTH APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION.
HOW: HOLD ONTO DOOR FRAME. BEND KNEES, HINGE HIPS, ARCH LOWER BACK FORWARD. KEEP TORSO STRAIGHT AND VERTICAL. ARMS STRAIGHT. HOLD POSITION.
HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.