10 Stretches to Help Neck Pain

1. Neck Rotation: Sitting or standing with your back straight, slowly turning your head from side to side. Hold each position for five to 10 seconds before switching.

2. Neck Tilts: Sitting or standing with your back straight, tilt your head to one side and then the other. Hold each position for five to 10 seconds before switching.

3. Neck Extension: Sitting or standing with your back straight, tilt your head back slightly as if you are looking up at the ceiling. Hold the position for five to 10 seconds before releasing.

4. Shoulder Shrugs: Sitting or standing with your back straight, shrug your shoulders up towards your ears. Hold the position for five to 10 seconds before releasing.

5. Chest Expansion: Sitting or standing with your back straight, interlock your hands behind your back. Keeping your arms straight, draw your shoulder blades together and lift your chest up towards the ceiling. Hold the position for five to 10 seconds before releasing.

6. Shoulder Circles: Sitting or standing with your back straight, raise your shoulders up towards your ears. Begin to make small circles with your shoulders, rotating them backward in a circular motion.

7. Upper Traps Stretch: Sitting or standing with your back straight, extend your left arm straight out in front of you with your palm facing the floor. Reach your right arm up over your head and bend it behind your neck. With your right hand, grab your left elbow and gently pull it towards the right side of your head. Hold the position for five to 10 seconds before releasing.

8. Levator Scapulae Stretch: Sitting or standing with your back straight, bring your left arm up over your head and bend it behind your neck. With your right hand, grasp your left elbow and gently pull it towards the left side of your head. Hold the position for five to 10 seconds before releasing.

9. Neck Flexion: Sitting or standing with your back straight, slowly lowering your chin towards your chest. Hold the position for five to 10 seconds before releasing.

10. Shoulder Blade Squeeze: Sitting or standing with your back straight, draw your shoulder blades together and hold for five to 10 seconds before releasing.