Stretching is considered to be a simple technique to prepare for an exercise routine or a sports activity. Due to its simplicity, however, most people tend to overlook it. They may see it as unimportant and a waste of their time.

Jumping into the activity becomes their top priority and stretching gets left in the dust. In actuality, no sports activity or exercise routine should be performed without stretching first; especially the neck and shoulder area.

It is believed that the neck area, along with the tops of the shoulders and connecting areas, receives the brunt of daily trauma when stressful situations leave you tensed and tight. This limits the movement within the neck muscles and could cause some serious tears and strains within the tendons. When performing certain exercise routines or sports activities, these muscles can get pushed past their limits.

Stretching the neck and shoulder area can increase the muscle and tendon’s flexibility so that they will have more give. The more you increase the range of movement within the neck area, the more you decrease the chances for any significant injuries that could occur. There are some excellent stretching exercises that could be done before a workout or even in those times that you feel the tension mounting in your neck and shoulders.


You’ll need to start by relaxing the muscles first. This can be done easily by rolling your head. Start by lowering your head to your chest until you feel the muscles in the back of the neck start to stretch. Then slowly roll your head to one side. The muscle on the opposite side of the neck will stretch.

Roll your head back to the front and continue towards the opposite shoulder. Then roll it back to the front again. Repeat this stretch several times to loosen up the muscles and increase the flexibility. In the past, most people were taught to roll their head to the back, but it’s not advisable. This motion can be very uncomfortable and could cause a negative effect when stretching.

Once the muscles are loosened up, you can work on flexibility. Start with your head straight and lower it to one side while still facing forward. Don’t overstretch your muscles; just go until you start to feel a pull on the opposite side of the neck. Hold it in that position for a few seconds. Repeat the stretch with the other side.

Another stretching motion for the neck involves using your palms as support. This particular motion requires intense care, as injury to the top vertebrae could occur if performed incorrectly, or with too much force. Sitting with a straight but relaxed spine, place your left palm on the left side of your chin, and gently push your chin toward the right. Continue this motion, turning your head until you feel a slight stretch on the right side. Hearing a “crack” (as in “cracking your neck”) indicates that you’ve used too much pressure; this amount of force is best left to a sport chiropractor or similar trained professional. For a stretch, the motion and pressure should remain very slight. Repeat the stretch on the opposite side of the neck.

To loosen up the shoulder area, you can hold your hands together behind your back. Keeping your arms as straight as you can; raise them up until you feel optimum stretch. When you reach that point, hold it there for a few seconds. This particular stretch can be performed standing up or sitting on a backless bench. Perform this stretch several times to increase the shoulder joint movement. Don’t overdo it to the point where it causes you pain.

Another option in an over-the-head stretch. Placing one arm in a raised position next to your ear, grab your wrist with the opposite hand and gently pull upward. This motion will loosen and stretch the top of your shoulders. Of course, as always, perform the maneuver on the opposite side, too.