7 Simple seated neck stretches.

Neck stretches you can do anywhere, any time.

According to The Australian Journal of General Practice, “Computer-and-office-based occupations have the highest incidence of neck and shoulder pain, with almost half of these workers experiencing neck pain in a 12-month period.”

01 - Shoulder shrugs.

• Shrug both your shoulders up towards your ears, hold as you inhale and as you exhale with a sigh, relax them back downwards again.

• Repeat 5 times using your breath with each shrug.

02 - Ear to shoulder.

• Seated, sit evenly on both glutes. Draw your head towards your left shoulder, without tilting or lifting the right shoulder.

• Relax into the stretch, breathe deeply in through your nose and sigh out through your mouth for about 5 breaths.

• Repeat stretch to the right.

• Feel like melting butter.

• Repeat this stretch to your left side.

03 - Ear to shoulder, supported by hand.

• Just as you did above, but place your right palm of your hand on top of your head to support your head.

• Don’t force or pull your head, instead relax into your hand.

• Hold the stretch for 5-10 breaths while you relax into the stretch with each breath. Feel like melting butter.

• Repeat this stretch to the left too.

04 - Nods.

• Remove your hand from your head.

• Turn your head towards the left shoulder.

• Look down towards your left shoulder and back up eye-level. As you do this imagine drawing your chin inwards. This will help you lengthen the back of the neck. Repeat 10 times.

• Repeat stretch to the right.

05 - Nose to shoulder.

• Keep your nose towards left shoulder, without tilting or lifting the right shoulder.

• Placing the left hand on top of the head to support the neck.

• Relax into the stretch, breathe deeply in through your nose and out through your mouth for about 5 breaths.

• Repeat stretch to the right.

06 - Cobra stretch.

• Still facing forward, lift both your hands so that both your palms are facing your face.

• Tuck your left elbow into the crook of your right elbow (as shown).

• Grab your left thumb with your right pointing finger. If you find this too difficult, hold a small hand towel with both hands and continue the stretch.

• This is a two way stretch: Gently draw your shoulders down as you lift your hands (still clasped together) to the ceiling.

• Hold for 5 breaths. while relaxing into the stretch.

• This is a tough one! Feel like melting butter.

• Swop hands to repeat to the other side.

07 - Hammock head.

• Seated as above.

• Place both hands at the base of your skull.

• Feel like your fingers are drawing your skull away from your shoulders, by lengthening the back of the neck.

• Hold for a breath, release and then repeat 5 for breaths.

• Feel like melting butter.

These stretches are easy to do during the day or at the end of the day. By repeating these stretches during the day will result not only in less neck stress, but also bring an awareness to your neck pain, if any.

There are many culprits that can neck pain. These are the ones I find while working at my computer. You can read more here. Can you think of any others not mentioned?

There you have it! 7 Easy to do neck stretches you can do every day. Always remember to listen to your body. If some stretches don’t feel good, leave them out.

Here are ‘5 Simple neck stretches you can do on your bed.’

Should your discomfort or pain continue, see your doctor who can refer you to an Allied Health professional.

Stretch your neck - prevention is the best medicine. 

Which stretch/es are you going to try? Let me know, I would love to hear how you are improving.