Forward and Backward Tilt
You can do this stiff neck remedy while seated or standing. Your movements should be smooth and slow.
- Your head should be in line with your shoulders, and your back should be straight.
- Bring your chin close to your chest for 15-30 seconds. Relax, and slowly raise your head.
- Lift your chin up toward the ceiling bringing the base of your head closer to your back and hold for 10 seconds.
- Return to the starting position.
- Repeat several times, every day.
Your feet should be hip-width apart, and your arms should be at your sides as you perform these movements.
- Try to touch your right shoulder with your ear while you tilt your head towards it. Once you feel the stretch, stop. Avoid raising your shoulder.
- Remain in the stretch for five to ten seconds before returning to your starting position.
- Repeat on the left side. Complete several sets and work your way up to 10 repetitions.
- For an added stretch, you can gently apply pressure to the top of your head using the hand that your head is tilting toward.
You can either sit or stand to do this.
- You should keep your head over your shoulders and your back straight.
- As you turn your head to the right, feel the muscles in your neck and shoulders stretch.
- Continue holding the stretch for 15-30 seconds, then flip your head back to the forward position.
- Do the same on your left side. Repeat 10 times.
When performing this task, it is best to stand up.
- Straighten your shoulders and move them in a circle moving forward. Repeat six times.
- Return to the starting position, and make 6 circles going backwards.