14/08/2025
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Approximately one third of adults in the UK will experience neck pain at some point in their lives. While neck pain can be troublesome, for most people it will resolve within a few weeks. Here are a few stretches for you to try at home, which may help relieve your neck pain and improve mobility.
1️⃣ Chin tucks : Sit upright with your feet flat on the floor and relax your shoulders. Look straight ahead and gently glide your chin back. Do not tilt your head up or down. Hold for 5 seconds, then relax.
2️⃣ Neck flexion and extension: Slowly bring your chin down towards your chest, hold for 5 seconds, before slowly bringing your chin all the way up. Hold for 5 second and repeat.
3️⃣ Diagonal neck flexion: Slowly drop your chin out at a 45 degree angle. You can apply slight pressure using the hand on the side you are leaning towards, to increase the stretch.
4️⃣ Neck rotations: Sit upright with your feet flat on the floor and relax your shoulders. Slowly turn to look over your shoulder, slight pressure can be applied using the hand on the side opposite to where you are turning to increase the stretch. Hold for 5 seconds and repeat on the other side.
5️⃣ Ear to shoulder: Sit upright with your feet flat on the floor and relax your shoulders. Gently tilt your head to one side, bringing your ear towards your shoulder. You can place your hand on the side of your head and apple gentle pressure to increase the stretch.
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