Neck Stretches

Standing for long periods of time or sitting at a desk all day can take a toll on your neck. To prevent or reduce stiffness and pain, try simple neck stretches throughout the day.

For the first stretch, lower your chin to your chest while keeping your shoulders nice and straight. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your neck. Relax and slowly lift your chin to the starting position.
Next, rotate your head to one side while keeping your shoulders nice and straight. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the side of your neck and your shoulder. Relax and slowly return to the starting position. Turn your head to the other side and repeat the stretch.

Next, tilt your head so that you’re moving your ear toward your shoulder. Don’t bring your shoulder up to your ear. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the side of your neck. Relax and slowly return to the starting position. Tilt your head to the other side and repeat the stretch.
When you’re stretching, keep it gentle. Breathe freely as you hold each stretch, and be careful not to bounce. Expect to feel tension while you’re stretching. If you feel pain, you’ve gone too far.

http://www.mayoclinic.com/health/neck-stretches/MM00708

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