Neck Stretch

The neck stretch loosens the muscles in your neck that work together to support your head and keep it centered over your shoulders. Work that does not require you to look around, such as computer work, requires your neck muscles to remain in a fixed position for extended periods. This exercise stretches your neck muscles so that they do not stiffen.

Performing the Neck Stretch

1. Slowly turn your head as far as you can to the left.
2. Hold the stretch for 5-10 seconds.
3. Repeat toward the right.
4. Without lifting your shoulder, tilt your head so that your left ear moves toward your left shoulder.
5. Hold the stretch for 5-10 seconds.
6. Repeat this stretch on the right side.
7. Slowly touch your chin to your chest.
8. Hold the stretch for 5-10 seconds.
9. Without arching your back, slowly tilt your head back as far as you can to look at the ceiling.  Hold this stretch for 5-10 seconds.
10. Repeat 3 times.

Alternative ways to perform the neck stretch:

If you have trouble performing the neck stretch as described:

1. Gently and slowly, roll your head clockwise 3 times.
2. Gently and slowly, roll your head counter-clockwise 3 times.

If you feel any discomfort or pain while performing the neck stretch, STOP immediately and consult your health care provider.

Ergonomics and You

Health and Body

• Posture
  • Angled Hands
  • Arched Hands
  • Bent Neck
  • Body Twist
  • Eye Strain
  • Feet and Legs
  • Hunched Back
  • Phone Pinch
  • Pinched Fingers
  • Tips for Comfortable Posture
• Bursitis
• Carpal Tunnel Syndrome (CTS)
• Repetitive Strain Injuries (RSI)
• Tendonitis
• Tenosynovitis

Office Ergonomics

• Chair
• Desk
  • Keyboard
  • Lighting
  • Monitor
  • Mouse
  • Wrist Rest
• Stretching Exercises

Nine Stretches & Alternate Instructions

• Chest Stretch
• Eye Relaxer
• Finger Stretch
• Lower-back Stretch
• Neck Stretch
• Neck Stretch II
• Shoulder Roll
• Upper-back Stretch
• Wrist Stretch