List of neck stretches you can do at home or the gym.List of neck stretches you can do at home or the gym.

Exercise to Reduce Neck Tension

To reduce tension in the neck: While still lying on the floor, you can stretch your upper spine and neck. Interlace your fingers behind your head at about ear level. Slowly pull your head forward until you feel a slight stretch in the back of the neck. Hold for 3-5 seconds, then slowly return to the original starting position. Do this 3-4 times to loosen up the upper spine and neck gradually. Keep your jaw relaxed (back teeth slightly separated) and keep breathing. 

Turn your chin toward your left shoulder to create a stretch on the right side of your neck. Hold correct stretch tensions for 5-10 seconds. Stretch to each side twice. Keep your shoulders relaxed downward. Do not hold your breath. 

To stretch the side of your neck, lean your head sideways toward your left shoulder as your left hand pulls your right arm down and across, behind your back. Hold an easy stretch for 5-10 seconds. Do both sides.

Neck Rotations

Stand tall with your feet shoulder-width apart.

Roll your neck in a circular motion to the left 10 times (or as prescribed).

Reverse directions, rolling in a circular motion to the right 10 times. 

Front Neck Stretch

While standing or sitting, hold your head straight up. With your shoulders in a neutral, relaxed position, bend at your neck, trying to touch your chest with your chin. Hold for six seconds, then release. Note that reverse neck stretches can be stressful on your vertebrae, and should not be part of your daily stretching.

Side Neck Stretch

Illustration of side neck stretch exercise. While standing or sitting, hold your head to one side. Slowly, bending only your neck, and facing forward, try to touch your ear to your shoulder. At the same time, reach down with your opposite hand toward the floor. Release and switch sides, then repeat.