How should I do directed stretching exercises for my neck?

The aim of directed stretching for the neck is to find the position that most closely reproduces your pain symptoms, and then target those muscles. While the joint range of motion exercises (movements designed to gently restore joint and disc function) never combined flexion and extension with rotation or lateral bending, these directed muscle stretches will likely require a combination of movements to pinpoint the offending spasms. In order to develop the best stretch for your neck, sit upright and begin with gentle forward bending.

When you feel a significant amount of pulling in the back or down the side of your neck, stop and then slowly rotate your chin from one side to the other to determine which causes more additional pulling. For example, if your neck pain is predominately on the right, slowly and gently bend your head forward until you feel a strong pulling sensation in the back or right side of your neck. Then, with your neck in the flexed position, slowly rotate your chin from left to right to see which causes more pulling, and then hold your chin in that position.

The last step in modifying this stretch is to lean your head toward the shoulder that causes the most additional pulling. Usually, if the pain is on your right side, you'll need to lean your head toward your left shoulder, and if the pain is on the left, you'll need to lean toward the right shoulder. This will produce additional pulling and stretching of the offending muscles.

At this point, you should feel some very strong pulling from the side of your neck into the same side of your upper back and possibly to the shoulder blade. You have now combined flexion, rotation, and lateral bending to isolate the problematic muscle tightness. Hold the stretch for ten to twenty seconds, and then very gently, carefully, gradually, tenderly, and cautiously move your head and neck back to the neutral position (an erect and upright posture looking straight ahead.) The first time you do this, you are going to feel a significant amount of strain and pulling in the muscle, so don't force it.

As you repeat this stretch seven to ten times, each repetition should bring some additional movement, relaxation, and stretching of the area. Never use your hands or any other devices to try to force or enhance the stretch. These are relatively fine muscles, and if you try to externally force the stretch, you run the risk of causing additional muscle strains and sprains.

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