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Neck Stretches

Neck Stretches. Dr. Michael P. Gillespie. Neck Stretch. Relax Breathe Interlace fingers behind head at ear level Pull head forward until you feel a slight stretch Hold for 3-5 seconds Slowly return to start Repeat 3-4 times. Neck Stretch (PNF). Relax Breathe

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Neck Stretches

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  1. Neck Stretches Dr. Michael P. Gillespie

  2. Neck Stretch • Relax • Breathe • Interlace fingers behind head at ear level • Pull head forward until you feel a slight stretch • Hold for 3-5 seconds • Slowly return to start • Repeat 3-4 times

  3. Neck Stretch (PNF) • Relax • Breathe • Interlace fingers behind head at ear level • Gently lift head and move head back towards floor while resisting • Hold isometric contraction for 3-4 seconds • Relax for 1-2 seconds • Stretch for 3-5 seconds • Repeat 2-3 times

  4. Neck Stretch Crossover • Relax • Breathe • Gently pull your head and chin toward your left knee • Hold for 3-5 seconds • Relax and lower your head • Perform the same procedure on right side • Repeat 2-3 times

  5. Neck Rotation • Relax • Breathe • Back of head on floor • Hands resting on floor • Turn chin to an easy stretch • Jaw relaxed • Hold 3-5 seconds • Repeat on opposite side • Repeat 2-3 times

  6. Spinal Roll • For the next series of stretches you should be on a firm, but not hard surface. • If the surface is too hard, you will not be able to relax.

  7. Spinal Roll Warm Up • Relax • Breath • Lie on your back and pull your left leg towards your chest. • Keep the back of your head on the mat if possible, but use a small pillow if necessary. • Try to keep the other leg as straight as possible. • Hold for 30 seconds bilaterally.

  8. Spinal Roll • Relax • Breath • In a sitting position, hold your knees with your hands and pull them towards your chest. • Gently roll up and down your spine, keeping your chin toward your chest. • Roll evenly with control. • 4-8 times. Do not rush.

  9. Spinal Roll With Crossed Legs • Relax • Breath • Begin in the same position as before. • As you roll backwards, cross your lower legs and simultaneously pull your feet from the outside towards your chest. • Release your feet as you roll up. • 6-8 repetitions alternating cross.

  10. Shoulder Shrug • Relax • Breath • Raise the top of your shoulders towards your ears until you feel a slight tension in your neck and shoulders. • Hold for 5 seconds, then relax. • Repeat several times.

  11. Neck Rotation • Relax • Breath • Turn your chin toward your left shoulder to create a stretch on the right side of your neck. • Hold the stretch tension for 5-10 seconds. • Stretch to each side twice. • Keep your shoulders relaxed downwards.

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