Neck Side Bend Stretch

NECK SIDE BEND STRETCH

The side bend is a gentle stretch for the muscles on the side of your neck. Sit tall with both shoulders low, tip one ear toward the same shoulder until you feel a light pull, hold for 15 seconds, and do it 3 times on each side.

Only do this one if your physician ticked it on your home exercise sheet. Unless you are told otherwise, do the exercises you were given twice a day, every day.

How do you do the side bend?

1. Get set: Sit tall. Let both shoulders drop away from your ears.
2. Move: Let one ear drop toward the shoulder on that side until a light stretch shows up along the opposite side of your neck. Come back to the middle and switch sides.
3. How many: Hold 15 seconds. Do 3 on each side.

Why does the side bend help?

The muscles that climb from the top of the shoulder up the side of the neck are often the first to tighten after whiplash. They also knot up over long days at a keyboard. When they stay tight, they tug on the base of the skull and can feed headaches that start in the neck. You can read more on headaches that come from the neck and muscle knots in the neck.

A light, held stretch tells those muscles it is safe to let go. Keep it light. A neck that is guarding does not loosen by being forced.

Which mistakes should you avoid?

• Hiking the opposite shoulder up toward your ear.
• Letting your chin rotate as you tilt. Your nose keeps pointing straight ahead.
• Tugging on your head with your hand. Only do that if your physician said so.

When should you stop and call us?

A gentle stretch, some effort, or mild next-morning soreness is fine. Stop the exercise and call (314) 886-5892 if you get any of these:

• Sharp or stabbing pain
• Pain 2 points above where you started that is still there an hour later
• New numbness, tingling or weakness in your arm or hand
• Dizziness, or any change in your vision

If you get chest pain, have trouble breathing or faint, call 911. The signs that need same-day care are listed on when a neck problem is urgent.

Bring your exercise log to each visit

Each time you finish your exercises, mark it on your log, and jot down a single pain score per day. Each visit, your technician tallies your checked days and has you demonstrate one exercise to keep your technique honest.

More neck and shoulder exercises

• Chin tuck (neck)
• Neck turn (neck)
• Shoulder blade squeeze (neck)
• Pendulum (shoulder)
• Wall walk (shoulder)
• Outward rotation with band (shoulder)
• Band row (shoulder)
• I raise (shoulder)
• Y raise (shoulder)
• T raise (shoulder)
• A press (shoulder)

This is one part of our physiotherapy program for neck pain. Every treatment here is ordered and overseen by a physician who has examined your neck, and none begins until a physician is on site and ready to step in at once.