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The Best Neck Stretches For Seniors

Mike Kutcher

STRETCH 1: NECK FLEXION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Bring your chin down to your chest as far as you feel comfortable. You will feel a stretch in the back of the neck.

  3. To increase the stretch place your hands on the back of your head and apply a gentle pressure.

  4. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 2: NECK EXTENSION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Bring your head straight back, looking up to the ceiling and going as far back as you feel comfortable. Do not push into any pain.

  3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 3: NECK SIDE FLEXION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Bring your ear down to your shoulder. Do not bring your shoulder up to your ear, leave your shoulder relaxed. Go as far as you feel comfortable.

  3. To increase the stretch place your hand on the side of your head and apply a gentle pressure.

  4. Hold for the set time and alternate sides.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: NECK ROTATION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down

  2. Look over to one side, as far as you feel comfortable.

  3. Hold for the set time and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 5: LEVATOR SCAPULAR STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Place the hand of the side you are stretching behind the shoulder to stabilise your shoulder blade. If unable to do this, just perform the exercise without placing one hand behind your shoulder.

  3. Turn your head to roughly 45 degrees to one side and bring your head down as if you are looking at your knee on that side. You will feel a stretch on the opposite side you are looking behind the neck and shoulder. (This muscle is known as Levator Scapular)

  4. To increase the stretch place your hand on the back of your head and apply a gentle pressure.

  5. Hold for the set time and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.