How to Stretch the Neck for Martial Arts

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By eHow Contributing Writer

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Keeping your neck limber and supple is one of the best ways to avoid injury in the martial arts. Repeated choking, throws and joint locks can be hard on your neck, so it is especially important to stretch your neck before practicing grappling and throwing martial arts like jiu-jitsu, judo, aikido and hapkido.

Difficulty: Easy

Instructions

Step 1

Stand or sit with good posture.
Step 2

Roll your head slowly in as large a circle as you comfortably can.
Step 3

Repeat the circle at least five times, keeping it large and slow.
Step 4

Maintain good posture as you lower your chin toward your chest. Once you feel a stretch, stop and hold it for at least 15 seconds. Keep breathing.
Step 5

Lower your head as far to the left as comfortably possible, as if you're trying to touch your left ear to your left shoulder. Make sure not to raise or hunch your shoulder as you do this. Hold for at least 15 seconds. Keep breathing.
Step 6

Repeat Step 5 on the right side. Make sure not to raise your shoulder. Keep breathing normally as you stretch.

Tips & Warnings

Avoid pulling on your neck as you stretch unless instructed to do so by a trained professional.
Always stretch to the point of tension, not pain. If you have pain while stretching, modify the stretch to be pain free. If the pain persists, stop and consult an expert.
Certain neck conditions, such as herniated or "slipped" disks, may be aggravated by stretching, so consult a physician, physical therapist or other expert if you have existing neck injuries or persistent neck pain while stretching.

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