Neck 3

A series of stretches designed to increase flexibility in the neck.

Exercise Overview

Exercise Instructions

Shoulder Rolls demonstration

1. Shoulder Rolls

Instructions

  • Start from a standing position with your back straight and your arms at your sides.
  • Lift your shoulders up towards your ears.
  • Roll your shoulders back and down, making a circular motion.
  • Repeat the movement and reverse direction at the halfway point.

Tips

  • Focus on creating a smooth, fluid motion to avoid straining your neck.
  • Keep your neck relaxed and your gaze forward.

Modifications

  • If you experience discomfort, perform smaller circles or just lift and lower your shoulders.

Benefits

  • Neck, Upper Back, Shoulders
Neck Roll demonstration

2. Neck Roll

Instructions

  • Start from a seated position with your back straight and your shoulder relaxed.
  • Tuck your chin down towards your chest and gently roll your neck to the right, bringing your right ear towards your right shoulder.
  • Roll your chin back down towards your chest and then roll your neck to the left, bringing your left ear towards your left shoulder.
  • Repeat this back and forth in a slow, continuous motion.

Tips

  • Move slowly and gently to avoid strain or dizziness.
  • Minimize your risk of injury by avoiding full neck circles.

Modifications

  • If you have neck pain, limit your range of motion to a comfortable level.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Upward Salute demonstration

3. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Chin Retractions demonstration

4. Chin Retractions

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Engage your neck muscles to tuck your chin down and draw it backwards.
  • Use your hand to assist the movement and hold the position.

Tips

  • Keep your shoulders relaxed and avoid tilting your head up or down.

Modifications

  • To ensure proper form, perform the exercise while lying on your back.

Benefits

  • Neck
Diver demonstration

5. Diver

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend your arms out in front of you, bringing your hands together so one hand is on top of the other.
  • Tuck your head down between your arms and round your back while reaching forward with your hands.

Tips

  • Keep your core engaged and your feet flat on the floor.

Benefits

  • Neck, Upper Back, Shoulders, Lower Back
Cactus Arms demonstration

6. Cactus Arms

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise your arms to shoulder height, bending your elbows at a 90-degree angle with your palms facing forward.
  • Keep your elbows in line with your shoulders and your forearms perpendicular to the floor.
  • Squeeze your shoulder blades together, opening your chest.

Tips

  • Keep your shoulders relaxed and away from your ears.
  • Keep your neck long and gaze straight ahead.

Modifications

  • If you experience shoulder discomfort, lower your elbows slightly.
  • For added support, practice the pose with your back against a wall.

Benefits

  • Spine, Neck, Upper Back, Shoulders, Chest
Neck Extension demonstration

7. Neck Extension

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head back, lifting your chin towards the ceiling.
  • Place your fingertips under your chin and gently push your head further back.

Tips

  • Keep your mouth closed and your jaw relaxed.
  • Keep your back straight and your shoulders down.

Benefits

  • Neck
Neck Flexion demonstration

8. Neck Flexion

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head forward, bringing your chin towards your chest.
  • Interlace your fingers behind your head and gently pull your head further down.

Tips

  • Keep your back straight and your shoulders relaxed.
  • Avoid rounding your upper back.

Benefits

  • Neck, Upper Back
Ear-to-Shoulder demonstration

9. Ear-to-Shoulder

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head to one side, bringing your ear towards your shoulder.
  • Place your opposite hand behind your back and your other hand on the top of your head and gently pull down.

Tips

  • Keep your back straight and your shoulders relaxed.
  • Don't lift or tuck your chin; keep it in a neutral position.

Benefits

  • Neck, Shoulders
Scalene Stretch demonstration

10. Scalene Stretch

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Cross your hands and place them firmly on your chest, just below your neck.
  • Slowly lower your ear to your shoulder, then rotate your neck and point your chin up toward the ceiling.

Tips

  • Keep your back straight and your shoulders relaxed.

Benefits

  • Spine, Neck, Shoulders, Chest
Scapula Stretch demonstration

11. Scapula Stretch

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly turn your head to one side, then tilt your head downward to look at your armpit.
  • Place your hand on the top of your head and gently pull down.

Tips

  • Keep your back straight and your shoulders relaxed.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Neck Rotation demonstration

12. Neck Rotation

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly turn your head to one side, looking over your shoulder.
  • Place your fingertips on the side of your chin and gently push your head further.

Tips

  • Keep your head level throughout the rotation; don't tilt it up or down.
  • Keep your back straight and your shoulders relaxed.

Benefits

  • Neck
Wall Arms demonstration

13. Wall Arms

Instructions

  • Start from a standing position with your feet hip-width apart and the side of your shoulder against a wall.
  • Keeping your feet in place, rotate your torso and reach back with your arm to place your palm against the wall at shoulder height.
  • Keep your hand against the wall and rotate your torso back to face forward.

Tips

  • Your knees, hips, and shoulders should be square and in line at the end of the movement.

Benefits

  • Shoulders, Chest, Biceps
One Arm Hug demonstration

14. One Arm Hug

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend one arm across your body, bringing it towards the opposite shoulder.
  • Hook your other arm around your extended arm to pull it closer to your chest.

Tips

  • Maintain an upright posture and avoid leaning to either side.
  • Keep your extended arm relaxed.

Modifications

  • For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

  • Triceps, Shoulders, Lats
Doorway Pecs demonstration

15. Doorway Pecs

Instructions

  • Start from a standing position in an open doorway.
  • Place both of your palms and forearms against the sides of the doorframe at shoulder height, forming 90-degrees at your elbows.
  • Step one foot forward and lean forward through the doorway until your feel a stretch in your chest.

Tips

  • Keep your shoulder blades pulled down and back.
  • Maintain a neutral spine and avoid arching your lower back.

Modifications

  • For less intensity, don't lean as far forward.

Benefits

  • Shoulders, Chest
Overhead Tricep demonstration

16. Overhead Tricep

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
  • Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Lats
Reverse Shoulder demonstration

17. Reverse Shoulder

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Clasp your hands behind your back with your thumbs pointing towards the floor.
  • Straighten your arms and gently lift your hands away from your back.
  • Pull your shoulders back and down, lift your chest, and slightly tuck your chin.

Tips

  • Keep your core engaged to support your lower back.
  • Avoid arching your back excessively.

Modifications

  • For less intensity, don't lift your hands as high behind your back.

Benefits

  • Shoulders, Chest, Biceps
Bear Hug demonstration

18. Bear Hug

Instructions

  • Start from a standing or seated position with your back straight and your arms out to the sides.
  • Wrap your arms around yourself, placing your hands on your shoulder blades.
  • Squeeze your arms around your upper body, round your upper back, and tuck your chin to your chest.

Tips

  • Exhale at the beginning of the movement to make it easier to wrap your arms around your body.

Modifications

  • For less intensity, perform the exercise with your arms crossed in front of your chest.

Benefits

  • Spine, Neck, Upper Back, Shoulders