Physiotherapy neck exercises and neck stretches routine for relieving neck pain fast. These 5 guided neck and shoulder stretches with Physio Michelle www.pelvicexercises.com.au safely and effectively relieve neck and shoulder pain, neck tension and stiffness. This is the ideal daily neck exercises routine for maintaining flexible and relaxed neck and shoulder muscles lifelong.

Timestamps Neck Exercises Stretch Routine
0:00 Introduction
0:30 Shoulder rolls
0:47 Chin to chest
1:13 Ear to shoulder stretch
2:38 Nose to armpit stretch
4:17 Nose to knee stretch
5:51 Shoulder circle exercises
5:54 Back of neck stretches
6:01 Chin to chest stretch
6:43 Chin tuck
7:32 When to do neck exercises and stretches

These neck and shoulder stretches should feel comfortable. Cease any exercise associated with increased physical discomfort.

Neck Exercises Stretching Warm up
*Shoulder rolls
*Chin to chest

Physiotherapy Neck Stretches

These neck and shoulder stretches are performed slowly and gently either sitting or standing. Always keep neck exercises and neck stretches pain free and avoid overstretching by stretching for too long or too forcefully.

1. Ear to Shoulder Upper Trapezius (side neck stretch)

Guide ear to one shoulder, keep nose facing forwards, exhale moving into this neck stretch. Feel this gentle stretch in the side of the neck and shoulder your head tilts away from.

2. Nose to Armpit Upper Trapezius (side and back neck and shoulder stretch)
Direct nose to armpit, breathe out moving into this stretch. Feel this gentle stretch in the side and back of the neck and shoulder that your head tilts away from.

3. Nose to Knee Levator Scapula (neck and shoulder blade stretch)
Direct nose to knee, exhale moving into this stretch. Feel this gentle stretch in the back of the neck and the top of the shoulder blade that your head tilts away from.This is a useful stretch to improve posture and relieve or avoid headaches for some people.

4. Chin to Chest Stretch Centre lower neck muscles
Direct chin to chest, exhale moving into this stretch. Feel this gentle stretch in the base of the neck and upper back.


5. Chin Tuck Stretch Neck muscles base of skull stretch
Tuck the chin before tilting the head to feel this gentle stretch at the base of the skull. This is a useful upper neck stretch and can assist with headache relief.

When to do Neck Stretches

Neck and shoulder stretches can be performed any time during the day to relieve neck discomfort and tension, and prevent neck and shoulder pain.
Ideally perform neck stretches when warm after a hot shower or 5 minutes of walking exercise.

Neck stretches can be gently maintained, breathing throughout for 30 40 seconds at a time and then gently repeated a couple of times in a row.

Neck and shoulder pain is a common problem that can often be relieved and prevented with a daily exercise routine of Physiotherapy neck stretches and neck exercises.

#neckstretches # neckexercises #physiotherapy

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