These stretches are designed for releasing neck tension that is commonly associated with sitting at a computer all day.

If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum.


Neck ROM Exercises


Take your neck slowly through its full range of motion in the following directions; forwards (flexion), rotation to both sides and sideways (lateral flexion) to both sides. Start and finish in a neutral position.



Lateral Flexion Stretch

Flex head to the side as shown. Use hand to assist to get a deeper stretch. Repeat on other side.


Neck Stretch

Combine the forward and sideways movement of the head and neck in this stretch. You can use your hand on top of the head to assist with this stretch. Repeat on other side.


Flexion Stretch

Flex head forwards. Assist by gently pulling head forward.



Proper Stretching Technique

  • Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don't stretch one side more than the other side.
  • Always hold a stretch for 30 seconds.
  • Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
  • Go slow! Always stretch slowly, smoothly and evenly. Hold the stretch for about thirty seconds and release slowly as well.
  • Never bounce while stretching as this can cause injury as a muscle is pushed beyond its ability.
  • Don’t hold your breath while stretching. Flexibility exercises should be relaxing. Deep, easy and even breathing is the key to relaxation.

If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum.

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