Neck Stretches

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Head Flexion Stretch lordswood osteopath clinic

Head Flexion Stretch

This is a very effective stretch for the back of the neck and is very useful if you spend a long time working on a computer or laptop.

Clasp your hands and take your arms out in front of you, imagine someone is pulling your arms away.  Allow your head to slowly flex forwards until a stretch is felt down the back of the neck.

Hold for 20-30 seconds and repeat two more times (three in total).  Do not pull into pain.

Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

Lateral Neck Stretch

This stretch is very effective at relaxing tight neck and shoulder muscles.

Hold the left arm with the right hand and very gently pull the arm down.  Then tip the head to the right until a stretch is felt down the left side of the neck muscles.  Then switch the hand hold over and repeat on the other side.

Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

Lordswood Osteopathy clinic
lordswood osteopath clinic

Rotational Neck Stretch

This stretch is very useful if the neck is restricted in rotation – especially noticeable when trying to turn around in the car to reverse.

Turn your head until you feel resistance in rotation and hold at this level for 20-30 seconds to stretch the lateral neck muscles.  Do not push past the resistance or to a level that causes pain.

Hold for 20-30 seconds and repeat two more times (three in total on each side).

Head Retraction Exercise

This exercise strengthens the stabilising deep neck muscles which helps to strengthen and protect the neck from injury.

Start with your head relaxed (photo 1) and gently pull in your head as if you were a tortoise retracting its head into its shell (photo 2), hold for 2-3 seconds, relax and repeat 5-10 times.  Don't pull into pain.

lordswood osteopath clinic
lordwood osteopath clinic

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Lordswood Osteopathic Clinic

The Lords wood Osteopathic Clinic was established and is run by Sue Jennings, BSc (Hons), Osteopath. The Lordswood Osteopathic Clinic is situated on the ground floor of Lordswood Leisure Centre, North Dane Way, Chatham, with plenty of free parking and disabled access.

The clinic is open during the daytime on Monday to Friday, evening appointments available Monday, Tuesday, Wednesday & Thursday evenings. Lordswood Osteopathic Clinic staff are all registered with the General Osteopathic Council (GOsC).