The neck is one of the most delicate parts of the body and one of the most affected at the time of accumulating tension in this area. It is necessary that the neck is well stretched and heated and avoid the accumulation of tension in this area, something that in the long run will end up causing an injury.
Regardless, most of us do not know how to properly stretch the neck. In general, we believe that we are done once we heard the first “cracks”. Which is not the case.
Stretching the neck is not as simple as it may seem, because in most cases what we do is simply stretch the sides by twists of the head without noticing the back and front also have to be stretched. The neck is everything (is a global), in front and behind, so we must stretch it in its entirety.
Here are some tips:
1- Lateral Neck Stretching:
Technique: Look forward and keep your head up. Hands behind the back Slowly move your ear towards your shoulder. Do not lift your shoulders when you tilt your neck to the side.
2- Neck Revolving Stretch:
Technique: Keep the spine upright, with the shoulders immobile and the head up. Turn your chin gently towards your shoulder. While holding the stretch, do not let your chin fall to the shoulders.
3- Front Stretch with Neck Flexion:
Technique: Stand up, relax your shoulders and keep your hands to the side. Let your chin fall forward (toward the chest). Do not force your head down; Stay relaxed in the stretch and let the weight of your head do the stretching for you.
4- Diagonal Flexion of the Neck:
Technique: In a vertical position, with relaxed shoulders and hands to the side, allow the chin to fall towards the chest. Then, tilt your head to the side, gently. Do not extend the neck by forcing the head down. Relax and let the weight of the head do the stretching for you.
5- Stretching in Neck Extension:
Technique: Stand upright with your hands to one side and make sure your shoulders are relaxed. Lift your head, looking up. Keep your mouth closed and your teeth together.
6- Neck Protraction Stretch:
Technique: Keep your head up, your chin parallel to the floor, and then push your head forward with your chin out. During the whole stretch, keep your head up and do not let your chin fall to the ground.