Neck and Shoulders
For the following stretches, sit fully in your chair with both feet flat on the floor, both hips flat on the seat, and the back upright. Begin with your head in the neutral position, with the head upright and the eyes looking straight ahead.
Lateral Neck Stretch
- Sit on the right hand directly below the hip joint, keeping the arm straight along your right side.
- Continuing to look straight ahead, slowly tilt the head toward the left shoulder.
- Hold for 4-5 slow breaths.
- Feel the stretch along the right side of the neck.
- Slowly raise the head back to the neutral position.
- Repeat the stretch for the left side of the neck, sitting on the left hand and tilting the head to the right.
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Neck Rotation Stretch
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Sit on the right hand directly below the hip joint, keeping the arm straight along the right side.
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Keeping the head upright, slowly turn the head to the left, looking over the left shoulder.
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Hold for 4-5 slow breaths.
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Feel the stretch in the neck and the upper right shoulder.
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Slowly return the head to the neutral position.
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Repeat the stretch for the other side.
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Neck Flexion
- Keeping the back upright, slowly lower the chin toward the chest.
- Hold for 4-5 slow breaths.
- Feel the stretch in the back of the neck and across the shoulders.
- Slowly lift the head back to the neutral position.
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Chin Tuck
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- Keeping the back upright, slowly pull the head straight back.
- Keep the jaw and the eyes level.
- Hold for 4-5 slow breaths.
- Slowly return the head to the neutral position.
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Shoulder Stretches
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Stand up with the back straight and the feet shoulder-width apart.
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Slowly lift the shoulders up and down, forward and backward.
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Hold each position for 4-5 slow breaths.
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Feel the stretch in the shoulders, the upper back, and the chest.
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Corner Chest Stretch
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Stand in a corner with the hands against the adjacent walls, each hand about 1-2 feet from the corner at shoulder level.
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Slowly lean forward, feeling the stretch across the chest.
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Hold for 4-5 slow breaths.
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Corner Chest Stretch with Calf Stretch
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To be more efficient, add a stretch in the calf muscle.
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Extend one leg back and put the heel on the floor, while continuing the chest stretch.
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Feel the stretch in the back of the lower leg in addition to the stretch in the shoulders.
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Cross Shoulder Stretch
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While standing, reach the right arm across the chest.
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Gently pull the right arm toward you with the left hand placed at the elbow and turn the head to look over the right shoulder.
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Hold for 4-5 slow breaths.
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Feel the stretch in the shoulder and the neck.
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Repeat on the other side.
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Neck & Shoulders Upper & Mid-Back Stretches Home
For questions about this site, please contact Bob Wiley in the SaSS Ergonomics Office. |
