Neck Spasm Stretches

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

Neck spasms can be very painful and cause many other problems, so help relieve the pain caused by neck spasms with these easy stretches. The key is to stretch the muscles, but not overstretch them. Over stretching will make them more irritated.

Start off sitting in a chair. Place your hands behind your head in the curve of your neck. Bend your neck forward, and use your arms to help rotate your neck from side to side. Try to just rotate your neck and not your whole body. You can either rotate back and forth 10-15 times, or hold each way for 3-5 seconds doing about 5 on each side.

Next, place your hands slightly higher, on your head, not your neck. Now side bend your neck from side to side. Again, try to just side bend your neck and not your whole body, but your upper body will move slightly. You can either side bend back and forth 10-15 times, or hold each way for 3-5 seconds doing about 5 on each side.

For the final stretch, you will need a long towel. Place the towel around your neck where it is hanging down on each side. Here comes the tricky part. Grab one side with the opposite hand, and pull downwards. At the same time, take the other side with the opposite hand, placing the towel at a slight angle over your ear and cheek area, and pull upwards at an angle, about 30 degrees, towards the ceiling away from you. Don’t choke yourself! The towel should not actually be on your neck. It is helping rotate your head to the side. Hold these for about 15-20 seconds, and do 3-5 on each side.


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