The following satisfying stretches will help you to reduce the aches and pain you feel around the neck. You can do them while sitting in front of your computer at work, or you can try doing them after taking a hot shower after work.
1. Seated Neck Release
This gentle stretch targets the sides of your neck.
Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.
2. Seated Clasping Neck Stretch
Use your hands to offer a deep stretch for the back of your neck and your upper back.
Sit comfortably in a chair or on the floor. Clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat. From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to pull your head away from your shoulders. This will intensify the stretch even more. Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.
3. Behind the Back Neck Stretch
This standing stretch can be done anywhere, and will offer a deep stretch in the sides of your neck.
Stand with your feet hip distance apart, arms by your sides. Reach both hands behind your backside, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly. To increase the stretch in your neck, slowly lower your right ear toward your shoulder. Stay here for 30 seconds and then switch sides.
4. Grounded Tipover Tuck
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