When you do stretching exercises that can be done on the right and left side, start with the worse side.
You should always slowly stretch and keep the stretch controlled.
While stretching exhale into the stretched musculature and try to expand the stretch.
The stretch should be hold for about 20 seconds.
Then loosen again slowly and controlled.
In the best case you would do the stretching exercises right after headbanging. Because warmed up muscles stretch much better. But depending on how much alcohol you had, this might not be such a good idea.
Alternatively, the next day you can shake your head and dance a little bit in your kitchen – just like I love to do. Or warm up your muscles by slightly circling your head and shoulders.
Neck Stretch Dark Exercises
Stretching of the lateral neck musculature
Stand upright and cross your hands behind your back. You deliberately pull your shoulders downwards. Look straight ahead and slowly tilt your head towards your shoulder. Please make sure that your shoulders stay down when you tilt your head.
Stretching of the lateral neck musculature with rotation
The stand remains upright and the hands behind the back crossed. The shoulders are actively pulled down. Now slowly turn your chin towards your shoulder. The head and chin remain upright.
Of course, you do both exercises to each side once.
Stretching of the neck musculature – flexion
Stand upright and let your chin drop towards your chest. The shoulders remain relaxed.
Stretching of the neck musculature – extension
Now lift your head and look up, the chin pushes towards the ceiling. Keep your shoulders relaxed. It is important that you close your mouth and jaw. This is the only way to gain optimal stretching.
Stretching the neck musculature with the neck pushed forward – protraction
The head and especially the chin are pushed forward from the upright position. Hold your head and chin elevated. I also like to call this exercise “turtle”. Look at the photo and you will know why…
Stretching of the upper back musclature with crossed arms
By way of variety an exercise with bent knees. Cross your arms in front of your body, the slopes reach into the knee joints. Now slowly straighten up until you feel a stretch in your shoulders and upper back. Keep your shoulders horizontal and your upper body straight forward.
Stretching the shoulder and back musculature with folded arms
Standing up, you hug yourselves. You have done it. A wonderful stretching unit is over and your maltreated neck, shoulder and back muscles are better again. Embrace, gently pull your shoulders forward and make a pronounced round back.
I hope these exercises helped you to relieve aching muscles after headbanging.