Stretching & Flexibility/Neck stretches


Are there certain stretches one should avoid for the neck? I placed my head on a gym mat and rolled forward slowly without that much of my bodies' weight on it and I pulled something in my neck and it was quit painful and limited my range of motion for the first day. It has been 4 days and it still hurts a little but seems to be recovering. I am 35. What neck stretches are best in general that don't take risk of injury?

Hi James,

Thanks for your inquiry.

Firstly, take a look at the following article on treating muscle strain injuries. It's important that you get that sorted out before trying any more stretches or other exercises...

As for which stretches you should or shouldn't do, take a look at this article on how to choose the right stretch for you...

I hope the above has been helpful. For more information on stretching, flexibility and sports injury management, visit

Brad Walker
The Stretch Coach

Stretching & Flexibility

All Answers

Answers by Expert:

Ask Experts


Brad Walker (The Stretch Coach)


I'm more than happy to answer any questions relating to stretching, flexibility and sports injury management. Including how to use stretching to improve your athletic performance, prevent sports injury and aid in the recovery of sports injury.


I'm an internationally recognized stretching and sports injury consultant with more than 20 years of practical experience in the health and fitness industry. I'm also the founder of the Stretching Institute and

Sports Medicine Australia

I've written 5 books on stretching, flexibility and sports injury, including... The Stretching Handbook (ISBN: 978-0958109338), The Anatomy of Stretching (ISBN: 978-1556435966) and The Anatomy of Sports Injuries (ISBN: 978-1556436666). Plus, I've had numerous articles published at, and

I'm a health science graduate of the University of New England, with post graduate accreditation's in athletics, swimming and triathlon coaching. I've worked with elite level and world champion athletes and I've lectured for Sports Medicine Australia on sports injury prevention and treatment.

Past/Present Clients
I've worked as assistant coach to Miles Stewart (World Champion Triathlete) and Mick Doohan (World 500cc Motorcycle Champion). Plus I've worked with countless other athletes from sports as diverse as roller-skating, squash, and cycling.

©2017 All rights reserved.