Injury Prevention

To  begin, sit in a chair and place the hand of the side of the neck you want to stretch under your hip.  Then pull your opposite ear to your shoulder to stretch your Upper Trapezius Muscle.

Upper Trapezius Stretch


Staying seated on your hand, pull your head to your chest at an angle to stretch the Levator Scapulae.  Both of these muscles are common culprits for neck pain.

Levator Scapulae Stretch

Now rotate your head and push with your hand for additional stretching.  It is recommended to hold each stretch for 20 seconds and perform them 1-2 times per day.

Neck Rotation Stretch

Place both hands behind your head and touch your chin to your chest straight forward to stretch the back of the neck.  

Back of Neck Stretch

Now tilt your head upwards like you are looking at the ceiling.  This is stretching muscles in the front of the neck.

Front of Neck Stretch

Tilt your head to the side and then rotate upwards.  You are now stretching a muscle called the Sternocleidomastoid.

Sternocleidomastoid Stretch


To stretch these neck muscle dynamically, grab your hand behind your back creating a “chicken wing,” position.  Now move your head down and in, then up and out.  This stretch should be done 5-10 times each side. 

Dynamic Neck Stretch