If you suffer from neck pain and/or headaches, here are a few stretches that can help to give you a little relief until you can make it into our office for treatment of the problem causing your pain. 

Upper Back Stretches

Stretch 1: Levator Scapulae

   The best method to stretch this muscle is to stabilize the shoulder blade in an upwardly    postion by placing the palm of one hand between the shoulder blades. 

1. Sit up straight on a chair
2. Put your hand up over your shoulder and bring your elbow back, pointing your elbow up to the ceiling
3. Use your left hand to pull your head forward and to the left

Tension in this muscle can be a common source of pain in those that have prolonged forward postures. 

Stretch 2: Upper Trapezius

   Constant tension in these muscle fibers can lead to headaches. 

1. Sit with your chest up and hold onto the chair with one hand.
2. Turn your head toward the hand that is holding onto the chair.
3. Use your free hand to pull your head straight toward the opposite side
4. To feel more stretch, lean your body slightly away from the hand that is holding onto the chair to depress your shoulder further.

Neck Stretches

Stretch 1: Sternocleidomastoid

1. Sit tall with your chest up.
2. Rotate your head to one side.
3. Sideflex your neck to the opposite side.
4. Extend your head back while maintaining sideflexion and rotation.

Stretch 2: Longus Colli

   This muscle is typically on tight on those whom have experienced a whiplash injury. 

1. While keeping your chin tucked in tilt your head back.
2. You may want to assist this with your hands for comfort.

Reference:

Eveleigh, Janice; Retrieved from: www.stretching-exercises-guide.com