Neck Stretches
IN THIS LESSON
This gentle self-traction technique is designed to create space between the cervical vertebrae, helping to decompress the spinal discs and relieve nerve pressure. It is an excellent way to alleviate neck stiffness and pain caused by postural strain, such as from prolonged computer use.
Instructions
Step 1: Get into Position
Sit or stand tall with your shoulders relaxed and your head in a neutral position.
Interlace your fingers and place both hands behind your head, cradling the base of your skull (the occiput). Your elbows should be pointing forward.
Step 2: Apply Gentle Traction
Take a deep breath in. As you exhale, do two things simultaneously:
Gently lift your hands upward, as if trying to lift your head off your shoulders.
Simultaneously, gently tuck your chin slightly backward, as if creating a double chin.
You should feel a light, lengthening sensation through the back of your neck.
Step 3: Hold and Release
Hold this gentle traction for 7 to 10 seconds.
Slowly and gently release the upward lift.
Step 4: Repeat
Repeat this entire sequence 2-3 times, focusing on a smooth, gentle lift with each repetition.
