You can also stretch the muscles in your neck by turning your head to one side:
- Face straight ahead.
- Turn your head to one side while keeping your shoulders straight.
- Hold the stretch for 30 seconds. You’ll feel tension in the side of your neck and your shoulder.
- Relax and slowly return to the starting position.
- Turn your head to the other side and repeat the stretch.
To stretch the muscles along the side of your neck:
- Face straight ahead.
- Tilt your head so that you’re moving your ear toward your shoulder. Don’t bring your shoulder up to your ear.
- Hold the stretch for 30 seconds. You’ll feel tension in the side of your neck.
- Relax and slowly return to the starting position.
- Tilt your head to the other side and repeat the stretch.
To stretch your lower back:
- Sit forward in your chair.
- Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.
- Hold the stretch for 30 seconds. You’ll feel tension in your lower back and the upper part of your buttock.
- Relax and slowly return to the starting position.
- Repeat the stretch with the other leg.
You might also want to try standing stretches. To stretch the front of your thigh:
- Stand up straight, placing one hand on a chair or desk for stability.
- Grab one of your ankles — or your pant leg — and bring it up toward your buttock. Remember to maintain an upright position, keeping your back straight and your knees parallel to one another.
- Hold the stretch for 30 seconds. You’ll feel tension in the front of your thigh.
- Relax and slowly return to the starting position.
- Repeat the stretch with your other leg.
