Neck Stretches and Exercises

For the side of your neck and shoulders:


1. Grab your seat with your right hand.
2. Lean your head to the left and hold for 20-30 seconds.
3. Rotate your chin down and to the left while keeping your head to the left. Hold for 20-30 seconds.
4. Rotate your chin up and to the right while still leaning to the left. Hold for 20-30 seconds.
5. Repeat these three stretches on the other side.

To reset your posture:


1. Sit up or stand very tall.
2. Stick your hips out toward the back.
3. Tuck your chin all the way back.
4. Rotate your hands palm forward.
5. Pull your shoulders back and down.
6. Hold for 20-30 seconds.

For the chest and  front of the neck:


1. Stand in a corner or a doorway that is just wider than your shoulders.
2. Place your hands on the walls on either side at about shoulder height..
3. Tilt your head all the way up.

4. Take one small step back.
5. Lean your upper body forward while keeping your head up.
6. Hold for 20-30 seconds.
7. Repeat on the other side.

If the stretch is too painful, step forward slightly.

If you need a stronger stretch, step back slightly.

For the front of the neck and shoulders:


1. Grab your right wrist behind your back with your left hand.
2. Pull your right arm to the left.
3. Tilt your head all the way back.
4. Lean your head to the left while keeping it back.
5. Hold for 20-30 seconds.
6. Repeat on the other side.

Neck and Shoulder Stretches

These are basic stretches to get you started. We will customize your prescription in our office, based on your needs.


The Rules for Stretching are:
1. No pain. If it hurts, back off a little. Pull until you feel the muscle gently stretch.
2. Do not bounce. Once you feel the muscle stretch, just hold that position.
3. Hold the stretch long enough for the muscle to relax—usually 20-30 seconds.


​You are welcome to try other stretches. Make sure you follow the rules.
If you are not certain whether a stretch is good for you, please review it with us in the office. If any of the stretches make your condition worse, stop doing them and let us know.


(512)250-9799

Austin Kinesiology & Chiropractic


Dr. Jeremy T. Bryson

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