The human head can weigh up to 4.5 kg, and your neck has to support the weight. Your neck also allows you to rotate your head, move it back and forth and side to side. Although the neck muscles are strong, they are also very delicate and prone to injuries, such as whiplash. People also have a tendency to build up stress in the neck and shoulder muscles, which can lead to pain and hardness. Stretching the neck can help relieve tension associated with stress and the hardships associated with heavy use and injuries.
Steps
Method 1 of 2: Seated Head Tilts
Step 1. Sit in a straight-backed chair with your knees at 90 degrees and your hands on your thighs
Your back shouldn't touch the backrest.
Step 2. Line up your shoulders with your hips and your ears with your shoulders
Get into a position that keeps your back properly aligned.
Step 3. Bring your chin down and tilt your head forward to stretch the back of the neck
Hold for 20 seconds, then relax.
Step 4. Return your head to its original position, then tilt your chin up to lengthen the front of the neck
Hold the position for 20 seconds, then relax and return to the starting position.
Step 5. Keep your shoulders steady and bring your right ear close to your right shoulder
Hold the position for 20 seconds, then bring your left ear to your left shoulder and hold the position.
Step 6. Repeat each movement 5 times
Relax and return to the starting position.
Method 2 of 2: Rotations with the Head Bent Forward
Step 1. Stand with your feet at a comfortable width
Line up your shoulders with your hips and your ears with your shoulders.
Step 2. Keep your back straight, lean forward at the hips towards the floor
If you are unable to reach the ground, place your hands on your thighs or shins.
Step 3. Bring your chin close to your chest and tilt your head forward
Hold for 2 seconds, then tilt your chin up for 2 seconds. Repeat the movements 5 times.
Step 4. Turn your head as far to the right as you can
Hold the position for 2 seconds, then turn your head to the left and hold the position. Repeat the movements of the head 5 times.
