Neck Relief Stretches

This is for you if you have chronic neck pain, stiff neck, difficulty turning your neck, degenerative discs, herniated discs or joint arthritis. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

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.

If Lying Down, Do These - Takes 3 Mins

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: SIT AGAINST WALL WITH LEGS STRAIGHT OUT IN FRONT. FLEX FEET TOWARD BELLY BUTTON. HOLD POSITION.

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

Add this whenever resting.

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING. NOW CLASP HANDS AND LOWER STRAIGHT ARMS OVERHEAD TO PRESS STRONG INTO THE FLOOR. 



If Standing, Do These - Takes 3 Mins

HOW: USE THUMBS TO MASSAGE THE MUSCLES ALONGSIDE YOUR SPINE IN YOUR NECK. GLIDE FROM THE BASE OF YOUR SKULL DOWN TO THE BASE OF YOUR NECK.

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: HOLD ONTO DOOR FRAME. BEND KNEES, HINGE HIPS, ARCH LOWER BACK FORWARD. KEEP TORSO STRAIGHT AND VERTICAL. ARMS STRAIGHT. HOLD POSITION.

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

 HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

HOW: FOCUS ON ROTATING YOUR KNEE INWARD AND OUTWARD, TO GET ROTATION THROUGH THE HIP.

If Sitting, Do These - Takes 3 Mins

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

HOW: TOUCH YOUR KNEES WHILE WALKING YOUR FEET APART. HOLD POSITION. THEN REVERSE TO TOUCH BOTTOM OF FEET TOGETHER WHILE KNEES FALL AWAY FROM EACH OTHER.

HOW: REACH OVERHEAD TO PLACE MIDDLE FINGER ON THE STRONG NECK MUSCLE ATTACHED AT THE BASE OF YOUR SKULL. YOUR NOSE IS ANGLED TOWARD YOUR ARMPIT. PRESS HEAD INTO YOUR HAND. *DO NOT PULL ON HEAD.

HOW: PUSH DOWN ON SHOULDER USING OPPOSITE HAND. LOOK DOWN AT THE GROUND OPPOSITE THE SHOULDER PUSH DOWN.

HOW: USE THUMBS TO MASSAGE THE MUSCLES ALONGSIDE YOUR SPINE IN YOUR NECK. GLIDE FROM THE BASE OF YOUR SKULL DOWN TO THE BASE OF YOUR NECK.

Add this whenever sitting.

HOW: SIT IN A CHAIR WITH YOUR BUTTOCKS AS FAR BACK AS POSSIBLE. NOW ROLL UP A TOWEL AND PLACE BETWEEN YOUR SHOULDER BLADES. RELAX IN THIS POSITION.

Want to feel better faster?

Want to feel better faster?