Spin. Stay at desk. Do some yoga. Sleep. Sound a bit like your life? These everyday activities are great for your health but could quickly become, well, a pain in the neck. “When this area is under abnormal stress, the muscles and soft tissue tighten up to protect you. But if they tighten up too much, they pinch the nerve endings, which causes pain and stiffness,” says Fitness advisory board member Marty Jaramillo, a founder and CEO of I.C.E. Sports Therapy in New York City. Try his neck stretches and tips to banish pesky neck pain for good. Here is a Five Tips for Everyone.
1: Head Pull
While seated, turn your head slightly to the left and look down toward your left knee. With your left hand, gently pull your head in the same direction until you feel a stretch in the upper right trap (the muscle on the right side of the back of your neck). Hold stretch for 30 seconds. Repeat 3 times on both sides.
2: Side-Neck Stretch
While seated, rest your right hand slightly behind your right shoulder. With your left hand, gently pull your head to the left until you feel a stretch near your right shoulder blade along the side of your neck. Hold 30 seconds. Repeat 3 times on both sides.
3: A Stretch
Start by lying facedown on a mat with your forehead resting on a folded towel so your neck is in neutral position, with your arms at your sides and palms down to form an “A.” Turn your hands and thumbs toward the ceiling. Raise your arms as you squeeze your shoulder blades together. Return to starting position. Do 2 to 3 sets of 15 reps.
4: T Stretch
Start by lying facedown on a mat with your forehead resting on a folded towel so your neck is in neutral position. Extend your arms out to your sides to form a “T.” Raise your arms as you squeeze your shoulder blades together. Return to starting position. Do 2 to 3 sets of 15 reps.
5: Y Stretch
Start by lying facedown on mat with your forehead resting on a folded towel so your neck is in neutral position. Extend your arms out in front of you with palms facing each other to form a “Y.” Raise your arms up as you squeeze your shoulder blades together. Return to starting position. Do 2 to 3 sets of 15 reps.