Neck & Upper Back Stretching – Advanced

Assisted Neck Flexion

Standing or seated.

Keep the back straight.

Gently flex your head so that you are looking down.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Return to center and repeat.

 

Assisted Neck Extension

Standing or seated.

Keep the back straight.

Gently extend your head so that you are looking up.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Return to center and repeat.

 

Assisted Neck Rotation

Standing or seated.

Keep the back straight.

Gently turn your nose to your shoulder.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Then return to center and repeat on opposite side.

 

Assisted Neck Lateral Flexion

Standing or seated.

Keep the back straight.

Gently take your ear to your shoulder without lifting your shoulder.

Gently place your hand on the head on same side  as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Return the center and repeat on opposite side.

 

Assisted Neck Rotation with Flexion

Standing or seated.

Keep the back straight.

Gently turn your nose to your shoulder.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Then, flex your head so that you are looking down.

Gently place your hand on the head on same side and add slight pressure to assist the stretch.

Hold for 5 seconds.

Return to center and repeat on opposite side.

 

Assisted Neck Rotation with Extension

Standing or seated.

Keep the back straight.

Gently turn your nose to your shoulder.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Then, extend your head so that you are looking up.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Return to center and repeat on opposite side.

 

Assisted Neck Lateral Flexion with Flexion

Standing or seated.

Keep the back straight.

Gently take your ear to your shoulder without lifting your shoulder.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Then, turn the head so you are looking down.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Return to center and repeat on opposite side.

 

Assisted Neck Lateral Flexion with Extension

Standing or seated.

Keep the back straight.

Gently take your ear to your shoulder without lifting your shoulder.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Then, turn the head so you are looking up.

Gently place your hand on the head on same side as the hand and add slight pressure to assist the stretch.

Hold for 5 seconds.

Return to center and repeat on opposite side.