Step-by step guide to the towel neck stretch exercise
Maximize effectiveness: Tips for patients and practitioners
Step-by step guide to the towel neck stretch exercise
Maximize effectiveness: Tips for patients and practitioners
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1. Step-by-step video on how to do the towel neck stretch
2. How to perform the towel neck stretch? Follow these instructions:
Step 1
Sit up straight. Roll a towel along its long edge into a sausage shape.
Step 2
Place the pillowcase over your shoulders across the back of your neck.
Step 3
Cross the ends of the pillowcase over and hold one in each hand.
Step 4
Place one hand on your chest bone and bring the other up to your eye level with the pillowcase resting on your cheek. Apply a forward and upward tension to the pillowcase.
Step 5
Turn your head away from your upper hand and then use the pillowcase to assist your head further round.
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- Lie down on your back or sit in a chair and position a towel around your neck
- Slowly pull ends of the towel towards the shoulders
- Gently relax your neck and shoulders into the stretch
- Hold for 15-20 seconds and repeat 3 to 5 times for best results
- This helps to lengthen the neck muscles and improve overall neck mobility
4. List benefits of towel neck stretch
Here are some potential benefits of performing this exercise:
- Improved flexibility and range of motion in the neck muscles.
- Improved posture and alignment of the spine.
- Reduced tension and pain in the neck, shoulders, and upper back.
- Increased circulation to the neck for improved healing and regeneration.
- Reduced risk of injury from sudden movements or excessive strain on the neck muscles.
5. FAQ on towel neck stretch
What muscles does the towel neck stretch target?
The towel neck stretch targets the muscles in the neck and upper back, including the trapezius, levator scapulae, rhomboids, and sternocleidomastoid.
How often should I do the towel neck stretch?
The towel neck stretch should be done at least once a day. If you are experiencing neck pain or stiffness, you may want to do the stretch more often. It is important to listen to your body and adjust the frequency of the stretch accordingly.
How long should I hold the towel neck stretch?
You should hold the towel neck stretch for at least 30 seconds. You can also do multiple sets of 30 seconds if you want.
What is the correct form for the towel neck stretch?
The correct form for the towel neck stretch is to place a towel behind your neck, then gently pull both ends of the towel until you feel a gentle stretch in your neck muscles. Hold the stretch for 30-60 seconds, then release and repeat as needed.
Prescribe. Educate. Engage.
Unlock Physitrack - all in one platform for practitioners!
Start your 30-day free trial today.
Get Started
Want to receive your exercise programs via app?
Refer your physiotherapist and start using PhysiApp!
Leave clinic details