November 2023

Stretches for the Neck and Shoulders

(Do these exercise only with the permission of your MD or other qualified therapist)

These feel great anytime, but are especially helpful if you work at a computer.

Note: If you feel any of these movements are difficult because of tension, you can let your massage therapist know you would like to work on releasing that area at your next session.

If you have pain with any of these stretches, discontinue until you discuss it with your physician.

1. Sit straight with your shoulders relaxed. Inhale and gently squeeze your shoulders up toward your ears. Hold the stretch for several seconds and relax as you exhale. Repeat gently for a few times.

2. Still sitting straight, exhale and let your neck gently drop forward towards your chest. Relax for about 2 seconds, then lift your head to the center. Then let your head gently drop to one side only as far as is comfortable. Don't strain. Then relax, and return to center. Repeat to the other side. You can do the whole sequence a few times, if you tolerate it well. 

3. Gently stretch your spine. Sit straight in your chair. With your hands clasped behind your head, exhale and turn slowly to the right. Look behind you, twisting only as far as is comfortable. Don't strain. You can hold the stretch for a few seconds if you tolerate it well, and then inhale as you return to the starting position. Repeat on the other side. You can repeat the sequence if you tolerate the stretch well, up to 3 times a day. 

Adapted from Client Handouts for Self-Care.  Information for People.