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Neck and Jaw Stretching Exercise

The muscles in the jaw and neck must be mobile in order to work efficiently, reduce/minimalize pain, and improve function. The goal of these exercises is to increase the range of motion and mobility of your muscles. When completing these techniques:

• Move gently and slowly for each exercise.
• You should not feel pain, only a stretch. A mild tightness or pulling sensation during the stretches is normal.
• BREATHE! Do not hold your breath. Focus on taking deep breaths, slowly in and out, during these exercises.
• To change muscle fibers you need to hold most stretches for at least 2 minutes. This can be very difficult at first, but with daily practice this becomes more obtainable.
• Breathe into the areas that feel tight until you feel them release/give.
   

1. Neck Extension

• Sit up tall in a chair, face forward.
• Tilt your head upwards, looking up towards the ceiling.
• Keep the chin tilted up as far as you can, without pain.
• Hold stretch for 5 breaths.
• Repeat this exercise 10 times.
  
  

2. Neck Rotation

• Sit up tall in a chair, face forward.
• Turn your head to the right, looking over your shoulder as far as you can without pain.
• Hold for 5 breaths.
• Turn your head to the left, looking over your shoulder as far as you can without pain.
• Hold for 5 breaths.
• Repeat this exercise 10 times.
   

3. Neck Flexion

• Sit up tall in a chair, face forward.
• Slowly tilt your head to the right, bringing right ear to right shoulder.
• Keep your face looking forward the entire time.
• Hold for 5 breaths.
• Return to start position.
• Slowly tilt your head to the left, bringing left ear to left shoulder.
• Keep your face looking forward the entire time.
• Hold for 5 breaths.
• It is okay if your ear does not actually reach/touch your shoulder.
• Repeat this exercise 10 times.
  
  

4. Jaw Opening

• Sit up tall in a chair, face forward.
• Gently open your mouth as wide as you can, without pain.
• Hold this stretch for 5 breaths.
• Relax the jaw.
• Repeat this exercise 10 times.
  
  

5. Shoulder Shrugs

• Sit up tall in a chair, face forward.
• Bring both shoulders up towards your ears. Try to keep the shoulders even.
• Hold for 5 breaths.
• Relax.
• Repeat this exercise 10 times.
  
  

6. Arm Raises

• Stand up tall, face forward.
• Put your arms by your sides, palms facing forward
• Raise your arms slowly until you feel a stretch in your shoulders or neck
• Try to keep your arms even.
• Hold for 5 breaths.
• Repeat this exercise 10 times.