3 min Neck pain relief stretches you can do

Have you always felt stiff neck and stiff shoulders during the day due to long hours of working especially during the lockdown COVID season? Even when you are heading to sleep, your back still stiff and tense, you might not be able to wake up feeling that you had a good rest the following day. 

Dr. Dan from Chirotherapy will be showing you how to stretch your neck! 
Chirotherapy is based in Singapore at fortune centre near Bugis mrt. Feel free to have a consultation with one of their friendly chiros! 



He will be first showing how to stretch the middle scalene, located around the side of your neck.

  • First, place your hand at the back of your lower back
  • The other hand is going to go to the side of your head and slowly pull your head towards the left side from the ear to your shoulder.
  • Hold it for 30 seconds, and do the same to the right side.


Secondly, the stretching would be at the Levator Scap, which goes from the corner of your shoulder blades that runs all the way to the top of the neck region.

  • For this stretch, a hand goes to the lower back
  • Rotate your head 45 degrees to one side and look down.
  • Your hand goes on top of your head, eyes follow your elbow, and pull it right down.
  • Hold this posture for 30 seconds.
  • Repeat this stretch to the other side of your neck.


Third neck stretching area would be your upper traps.

  • Put your hand to your lower back
  • Rotate the same direction of which your hand is currently at the back.
  • Next, turn your head 45 degrees and look down.
  • Your hand is going to go to the side of your head and pull it downwards

Lastly, we would be stretching the sternocleidomastoid (SCM) muscle.

  • You would not need your hands for this stretching exercise at all
  • Rotate your head as much as possible to one side.
  • Clench your teeth and tilt your head up to the ceiling

You will feel the stretch! 

*Note: When doing these stretching, please keep your body straight, do not move around when doing these stretches. The only thing that is moving is your arms, shoulder region, hands and neck region. 

Please refer to Chirotherapy's IG videos for a clearer understanding!

 

If you would like to learn more stretches, here is part 2 of the stretching video!
Simple and effective! Try it at least once a day to have a loosen feeling around your neck region.


The second video is the strengthen the front part of the neck region. It is optional to use a resistance band for this stretching exercise.

  • Keep your head and body straight
  • Tuck your chin, what you want to achieve is to push your chin till you see a double chin!
  • Chin should be parallel to the floor
  • Hold of 3 seconds in a set of 12

Stretches with a resistance band.

  • Position it at the back of your head (Not on the neck)
  • Keep your arms 90 degrees and also parallel to the ground
  • Tuck your chin in and pull the resistance band out
  • Hold of 3 seconds in a set of 12

Please refer to Chirotherapy's IG videos for a clearer understanding!
To learn more about what Chirotherapy does, please visit https://www.chirotherapy.com.sg/