Guided videos
Relieve neck pain, cervical tension and headaches with a series of simple stretches, selected and demonstrated by Charbel Kortbawi, osteopath in Paris 16.
Prolonged posture in front of a screen, stress and lack of physical activity constantly strain the muscles of the neck and shoulders. These stresses frequently lead to neck pain, tension-type headaches and limited cervical mobility. As an osteopath in Paris 16, Charbel Kortbawi sees these conditions daily at the practice.
The stretches offered on this page target the main muscles involved in cervical tension: upper trapezius, levator scapulae, scalenes and sternocleidomastoid. They complement our back stretches and back strengthening programmes. They can be performed at the office as well as at home.
Click on each video to watch the full demonstration.
Seated with a straight back, slowly tilt your head towards the right shoulder. Gently place your right hand on the left temple to accentuate the stretch, without forcing. Hold for 30 seconds then switch sides. Targets the upper trapezius and scalenes.
Seated, interlace your hands behind the head and let the weight of the arms gently pull the chin towards the chest. You should feel a symmetrical stretch on both sides of the neck and upper back. Excellent for releasing the trapezius muscles after a long day.
Standing or seated, perform slow circles with the shoulders — backwards then forwards. Lift the shoulders towards the ears, roll backwards, then release. Ideal for releasing cervical-scapular tension caused by screen work.
Seated or standing, squeeze the shoulder blades together while opening the chest. Hold for 5 seconds then release. This exercise strengthens the rhomboids and corrects the rounded posture typical of prolonged seated positions.
With your head upright, slowly turn to the right as if looking over your shoulder. Accompany the movement with your breathing. Hold for 5 seconds then return to centre. Alternate 10 times on each side.
Frequently Asked Questions
For optimal results, practise these stretches 2 to 3 times a day, especially during breaks at work. Each stretch should be held for 20 to 30 seconds without pain.
In the acute phase, favour very gentle mobilisations and avoid maximum ranges of motion. If the pain is intense or accompanied by neurological signs (tingling, dizziness), consult an osteopath in Paris 16 before practising these exercises.
Yes. Gentle stretches are recommended in the management of chronic neck pain, as a complement to osteopathic treatment. The key is never to force and to stop if pain increases.
If you suffer from persistent neck pain, frequent headaches or neurological disorders, an assessment with your osteopath in Paris 16 is recommended to adapt the exercises to your condition.