Neck Pain Swindon Sports Therapy

Neck Pain Treatment Swindon – How To Avoid It

Neck Pain Treatment Swindon – In the latest in our series we look at our 5 favourite exercises to stop neck pain before if happens. If you do have an existing neck condition these exercises may help you ease your pain but if you get pain performing them just avoid the one that hurts and give us a call and we’ll fix it for you!

Whether you have a pre-existing condition or not always perform these exercises not to the point of pain. Hold each stretch of a 30 seconds to a minute and if you have time push into the stretch for a further 30 seconds to a minute.

So we need to start by getting that posture right. Opening out those shoulders. If you’d like more information on why click the following link to our page on neck pain. This gives us our first two stretches:

Pec Stretch
  • 1. Pec Stretch

    To start stand facing the wall with your nose touching the wall. Put one arm on the wall in the position shown with the elbow at 90 degrees in line with your shoulder. Rotate your torso away from the arm. You should feel a stretch across the front of your chest. Take this stretch to comfort not pain.

Latissimus Dorsi Stretch
  • 2. Lats

    These muscles along with the pectoral muscles are the ones that contribute to the round shouldered posture that can lead injury. As shown in the picture stand next to a wall with the side you are trying to stretch next to the wall. Grab onto the edge of the wall with your hand just above the level of the shoulder. Stick your backside out behind you with your head down until you start to feel a stretch – somewhere around the back of your armpit or somewhere in your back. To increase the stretch rotate your torso in towards the wall.

Swindon Triathlon Half Moon
  • 3 & 4. Traps and Levator Scapulae – two stretches in one

    The muscles along the top of your shoulders. To stretch put the same side hand that you are trying to stretch behind your back at belt level (in the picture shown the right hand). With your free hand (left in the picture) pull your head gently to the opposite side (left) you should feel the stretch along the top of your shoulder (right). You can also pull the head slightly forward at the same time. This will stretch a slightly different muscle. Experiment with the direction of the pull and see what works best for you.

  • 5. Cervical Flexion

    The simplest of the lot! Simply bend you head forwards as far as you can. You may find you get a stretch already. If not, or you’d like to increase that stretch simply pull your head gently down to the point at which you feel a stretch.


And there you have it. Happy necks forever! You may notice if you’re a bit tired or works been a bit heavy for a while these stretches may be a bit tighter. This is all perfectly normal. Firstly check out our blog on how to sit properly then make sure you have some down time. You’ll probably notice the stretches are easier afterwards.

If you do have questions, concerns or pains then please do give us a call on 01793 613352 or mail – we’re here to help.

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