Now you’re ready. You know the value of stretching and have eliminated all obstacles keeping you from doing it so now you just have to get started. In the next 5 posts I will give you instructions on some basic stretches (one per day) that will get you on your way toward improved flexibility.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Neck Stretch: The neck is not necessarily thought of as a strong muscular part of the body, but it has to keep your heavy head up all day so it can get tired and sore.
1. Sit up straight and tall with your feet flat on the floor.
2. Keeping your face forward gently tilt your left ear toward your left shoulder. Relax and let the weight of your head stretch the side of your neck. Hold the stretch for 20 seconds then switch to the other side.
3. Repeat each side 2 times.
4. For a little bit more intense stretch you can gently place your hand on your head (use the hand on the side you are tilting your head to). You will feel the added strain on your neck so you do not need to apply any real force with your hand.
Part 2: This next part will stretch the back of the neck.
1. Sit up straight and tall with your feet flat on the floor.
2. Turn your head so that your nose is pointing at your left armpit. Relax and let your head lower toward that armpit to stretch the back of the neck.
3. Hold for 20 seconds then switch to the other side. Repeat 2 times for each side.
4. For a little more intensity again gently place your hand on the top of your head and let that added weight increase the stretch (use the hand on the side you are tilting your head to). There is no need to pull or push your head with your hand, just let it rest there.
Remember, these stretches should be relaxing and comfortable, don’t tear your own head off trying to make your neck flexible.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Neck Stretch: The neck is not necessarily thought of as a strong muscular part of the body, but it has to keep your heavy head up all day so it can get tired and sore.
1. Sit up straight and tall with your feet flat on the floor.
2. Keeping your face forward gently tilt your left ear toward your left shoulder. Relax and let the weight of your head stretch the side of your neck. Hold the stretch for 20 seconds then switch to the other side.
3. Repeat each side 2 times.
4. For a little bit more intense stretch you can gently place your hand on your head (use the hand on the side you are tilting your head to). You will feel the added strain on your neck so you do not need to apply any real force with your hand.
Part 2: This next part will stretch the back of the neck.
1. Sit up straight and tall with your feet flat on the floor.
2. Turn your head so that your nose is pointing at your left armpit. Relax and let your head lower toward that armpit to stretch the back of the neck.
3. Hold for 20 seconds then switch to the other side. Repeat 2 times for each side.
4. For a little more intensity again gently place your hand on the top of your head and let that added weight increase the stretch (use the hand on the side you are tilting your head to). There is no need to pull or push your head with your hand, just let it rest there.
Remember, these stretches should be relaxing and comfortable, don’t tear your own head off trying to make your neck flexible.
Check back on Monday for the next stretch as we work our way down the body.
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