FOUR EASY STRETCHES FOR NECK & SHOULDER PAIN

(A) Flexion Stretch

• keeping the shoulder back, bring the chin toward the chest by bending the head straight forward. A slight stretch will be felt in the back of the neck.
• Hold for 15 to 30 seconds.

(B) Lateral Flexion Stretch

• Start in an upright, standing position.
• Keeping the shoulders even, bring one ear toward the shoulder by bending the head to one side. A slight stretch will be felt in the side of the neck.
• Hold for 15 to 30 seconds then repeat on the other side. 

(C) Levator Scapula Stretch

• Stand straight, raise the right hand and elbow, and place it on a nearby wall or door.
• While keeping everything else still, rotate the head to the left about 45 degrees which is about halfway toward the shoulder.
• Tilt the chin down to the left collarbone until a good stretch is felt on the back right side of the neck.
• Hold for 30 to 60 seconds or as tolerated, repeat on the other side.

(D) Corner Stretch

• Face the corner of a room or a doorway.
• Position both feet together, about 2 feet away from the corner.
• Place a forearm on each wall with the elbows slightly below shoulder height.
• Lean forward until a good stretch is felt across the chest and shoulders. If any pain is felt, the stretch can be reduced or stopped altogether.
• Hold the stretch 30 to 60 seconds and repeat 3 to 5 minutes.