In general when stretching the neck, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the neck stretches for 30 seconds, but do less reps.
A quick warm up will help warm up and loosen the neck muscles to help get them going.
For the neck stretches, starting off with an upper trap stretch, a levator scapulae stretch, and an anterior scalene stretch will help relieve a lot of neck pain.
Next up is chin tucks. You don’t need to hold these for the full 30 seconds, but you can do several 5 second holds throughout the time.
Finally, to help stretch at specific segments of the neck, you can do SNAGS (sustained natural apophyseal glides) with a towel for cervical rotation. It’s also a great way to help mobilize the neck as well.
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Neck Pain Relief Stretches – 5 Minute Real Time Routine:
https://www.askdoctorjo.com/neck-pain-relief-realtime
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