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STRETCHES FOR THE
NECK AND SHOULDERS

 STRETCHES FOR:
• Arms and Hands
• Neck
• Back
• Legs
• Eyes
• Whole Body

GUIDELINES:
• General
• Workstation
• Laboratory
• Other Occupations
• Home, Sports, & Hobby
• ErgoKids Program
• Ergonomics & Aging 		Expected Results:
To improve neck, shoulder and upper back comfort.

neck stretch 1 neck stretch 2 neck stretch 3

Head Tilt and Turn (for head and neck)

While sitting upright with shoulders relaxed slowly...
  1. Lower head to shoulder, hold and repeat to other side.
  2. Turn head to look over shoulder and repeat to other side.
  3. Lower chin to chest and return to starting point.
  4. Repeat sequence three to five times.


neck glide

Neck Glide (for neck)

While sitting comfortably upright and looking straight ahead...
  1. Keep head and ears level, glide head back, as far as it will go.
  2. Now glide head forward.
  3. Repeat three times.
shoulder rolls

Shoulder and Arm Rolls (for neck, shoulders and upper back)

While sitting or standing with shoulders relaxed, slowly...
  1. Roll both shoulders backward, down and around in a circular motion.
  2. Repeat three to five times.
  3. Rotate.
  4. Lower.
  5. Repeat.



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