Neck stretches after a swim

Liz Lowe is your guide to these quick neck stretches – perfect after a chilly swim!

Neck rolls

Begin seated or standing, with a neutral spine. Let the left ear come towards the left shoulder, then draw chin to chest, gently taking your head in a semicircle until the right ear is angled towards the right shoulder. Repeat in the other direction, completing several rounds.

Neck release

1. Tilt the left ear towards left shoulder. You can place the left hand on the right ear to guide the head. Don’t force the stretch, and back off if there is any discomfort.
2. Angle your head by taking the gaze down past the left armpit. Extending the right arm to the side with hand flexed will intensify the stretch. You can explore different areas of tension by taking the gaze to slightly different angles and lifting or lowering the right arm.
3. To exit the stretch, move left hand to left ear and guide the head up to centre. Slowly move the head from one side to the other before repeating the steps on the other side.

Mini massage

Finish with shoulder circles and a mini massage – use your hands to squeeze, hold and release in different spots across the shoulder and upper back. And relax!