Be kind to your spine
Biokine cs at your workspace
Neck Spasm Stretches
Good for:
· Reducing muscle tension
· Allevia ng tension type headaches
· Assis ng with relaxa on
1. Chin-over-shoulder stretch
Technique:
Ÿ Relax your shoulders and lengthen your neck.
Ÿ Tuck your chin in by pulling your jaw backwards towards your
spine.
Ÿ Rotate your head sideways un l you experience a stretch that is
not causing too much discomfort.
Ÿ Inhale and hold that posi on for as long as what you can
comfortably sustain.
Ÿ Exhale and return to star ng posi on.
Ÿ Change sides and repeat stretch on other side.
Ÿ Repeat stretch 3 – 4 mes on each side.
For best results:
Ÿ Repeat this rou ne on a regular basis during the day.
Ÿ Perform en re stretch rou ne 3 – 4 mes a week.
Ÿ Combine these stretches with our Neck Rehabilita on Exercise
rou ne.
Avoid doing if:
This stretch aggravates or causes pain.
Ÿ
2. Chin-to-chest stretch
Technique:
Ÿ Relax your shoulders and lengthen your neck
upwards.
Ÿ Tuck your chin in by pulling your jaw backwards
towards your spine.
Ÿ Roll your chin towards the top of your
breastbone un l you experience a stretch that is
not causing too much discomfort.
Ÿ Inhale and hold that posi on for as long as what
you can comfortably sustain.
Ÿ Exhale and return to star ng posi on.
Ÿ Repeat stretch 3 – 4 mes.
Avoid doing if:
Ÿ This stretch aggravates or causes pain.
Be kind to your spine
Biokine cs at your workspace
Neck Spasm Stretches
Good for:
· Reducing muscle tension
· Allevia ng tension type headaches
· Assis ng with relaxa on
3. Ear-to-shoulder stretch
Technique:
Ÿ Hold the side of your head with your one hand.
Ÿ Place your other hand behind your back.
Ÿ Pull your head gently towards your right shoulder un l
you experience a stretch that is not causing too much
discomfort.
Ÿ Inhale and hold that posi on for as long as what you
can comfortably sustain.
Ÿ Exhale and return to star ng posi on.
Ÿ Change sides and repeat stretch on other side.
Ÿ Repeat stretch 3 – 4 mes on each side.
Avoid doing if:
Ÿ This stretch aggravates or causes pain.
4. Arm-accross-chest stretch
Technique:
Ÿ Hold your outstretched arm with the opposite hand at
the level of your elbow.
Ÿ Gently pull your arm across your body whilst keeping
your shoulders straight un l you experience a stretch
that is not causing too much discomfort.
Ÿ Inhale and hold that posi on for as long as what you can
comfortably sustain.
Ÿ Exhale and return to star ng posi on.
Ÿ Repeat stretch 3 – 4 mes.
Ÿ Change sides and repeat same stretch on other side.
Avoid doing if:
This stretch aggravates or causes pain.
Ÿ
Be kind to your spine
Biokine cs at your workspace
Neck Spasm Stretches
Good for:
· Reducing muscle tension
· Allevia ng tension type headaches
· Assis ng with relaxa on
5. Shoulder blade stretch
Technique:
Ÿ Interlock your fingers in front of your chest.
Ÿ Straighten your arms whilst pulling your shoulder blades
apart un l you experience a stretch that is not causing
too much discomfort.
Ÿ Inhale and hold that posi on for as long as what you can
comfortably sustain.
Ÿ Exhale and return to star ng posi on.
Ÿ Repeat stretch 3 – 4 mes.
Avoid doing if:
This stretch aggravates or causes pain.
Ÿ
Be kind to your spine
Biokine cs at your workspace
Neck Spasm Stretches
Good for:
· Reducing muscle tension
· Allevia ng tension type headaches
· Assis ng with relaxa on
1. Chin-over-shoulder stretch
2. Chin-to-chest stretch
4. Arm-accross-chest stretch
5. Shoulder blade stretch
3. Ear-to-shoulder stretch