Spine and neck muscle stretching

This exercise is optional especially for stretching and relaxing your neck muscles. You can perform it almost anywhere. If you're in your car, don't hesitate and stretch yourself. Thanks to this easy and effective exercise you will relax your neck muscles, trapezius and shoulder blade muscles. Exercise is effective for example against migraines or unpleasant headaches. This exercise can help you from acute pain, but it's also great as a prevention against blocked cervical spine.


Goal of the exercise:

  • Stretching the neck muscles
  • Stretching  the trapezius
  • Stretching  the shoulder blade muscles
Default position
Default position
  • Sit on a chair
Phase 1
Phase 1
  • Place your left hand beneath your bottom
Phase 2
Phase 2
  • Place your right hand above your left ear and bend your neck to the right
Phase 3
Phase 3
  • With inhale point your eyes to left up
Phase 4
Phase 4
  • With exhale point your eyes to the right and downwards
Phase 5
Phase 5
  • Bend your neck, so that your face points down
Phase 6
Phase 6
  • Breath in and point your eyes to the left and upwards
Phase 7
Phase 7
  • With exhale point your eyes to the right and downwards
Phase 8
Phase 8
  • Return back to the default position and repeat the whole exercise for the left and right side
youtubeYoutube-obr
Exercise video tutorial

Common mistakes

  • The movement is not smooth (spinning the head)
  • The shoulder on the stretched side is being lifted up
  • Forgetting to keep correct posture
  • bending the head
  • flexing in the stretched position
  • Holding the breath in

How often to exercise

  • Ideally at least once a day
  • With serious issues perform 2-3 times per day

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