Neck Pain: 10 Gentle Stretches

Pain is due to stagnation in the meridians (channels of energy in the body). The following stretches activate meridians of the upper body to improve qi and blood flow through the neck. Here’s a set of 10 stretches to do in the morning, evening, during breaks from devices, or whenever your neck and shoulders need some relief.

Treats: neck pain, strain, and tension due to overstretching of nape muscles and contraction of muscles of front of neck, which can be accompanied by pain in shoulders/shoulder blades and radiating tingling/numbness in arms, frequently due to postural and sleep position.

Remember to listen to your body as you do these stretches. Doing these stretches habitually but at lower intensity (even as preventative measure) is more effective than: doing them only when you feel severe neck pain and at maximum intensity.

If you are unsure, consult with your health care provider(s) before attempting any new exercise.

• Duration: 10 minutes

• Do each stretch 12 times

• Be patient with your body, listen to its limits

• Breathe fully with each stretch

• Smile with your body as you stretch, it truly makes a difference :)

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10 Gentle Stretches to Relieve Neck Pain

1. Hold Up Sky with Hands

   • stand naturally with arms down

   • raise hands slowly from waist up, with palms facing up and fingers pointing to each other

   • turn palms when hands reach chest and push them upward until elbows are straight, but not locked

   • lower arms in arch to starting form

2. Turn Head to Both Sides

   • stand akimbo (hands on hips, elbows pointed outwards)

   • turn head to unaffected side of neck, return to center

   • turn head to affected side of neck, return to starting form

3. Thrust Fists Diagonally Forward

   • clench fists, elbows bend at right angle, feet apart

   • twist body and thrust left fist to right, return to center

   • twist body and thrust right fist to left, return to starting form

4. Clench Fists and Bend Elbows

   • stand naturally, feet apart

   • clench fists and bend elbows in a bicep curl

   • then stretch arms backward quickly

   • return to starting form

5. Bend Forward and Backward

   • stand akimbo

   • bend head forward - chin to chest

   • then, with chin to chest, bend upper body backward slowly

   • return to starting form

6. Shrug Shoulders and Turn Backward

   • stand naturally, feet apart

   • shrug shoulders, hold for a second

   • then turn shoulders backward slowly

   • relax shoulders and return to starting form

7. Look Back at Moon

   • stand naturally, feet apart

   • lean upper body forward, with knees slightly bend

   • turn upper body to right

   • at the same time hold neck with left hand and

   • turn head to right, both eyes looking diagonally up and right

   • repeat on other side and return to starting form

8. Draw Bow

   • stand naturally, feet apart

   • bend the knees slightly and turn upper body to right

   • at the same time, raise both forearms in front of body, right hand above and left hand below, palm facing palm

   • when hands are raise to chest, pull left hand backward and push right hand upward and to right as if drawing a bow

   • return to center and draw bow on the left side

   • return to starting form

9. Lift Arms and Raise Knees

   • stand naturally, feet apart

   • lift right arm in arch sideways and up, stretching arm above head with palm turned up

   • at the same time, raise the left knee

   • return to center and lift left arm and raise right knee

   • return to starting form

10. Strengthen Neck

    • stand with feet apart, hands crossed behind neck

    • bend head back as far as possible while giving it resistance with hands - (slow, steady, remember to breathe)

    • return to starting form

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All Will Be Well