Neck Stretches for Pain
If your neck is stiff or sore, you’re not alone. Neck pain is one of the most common types of pain among Americans. But as with any other part of your body, exercises and stretches can make the muscles in your neck stronger and more flexible. Try these moves to loosen a tense neck, banish pain, and gain flexibility.
Bonus: A strong neck can help prevent problems with your shoulders, upper back, and arms, too.
If you already have pain in your neck or elsewhere, talk to your doctor before you start. You will feel some tension in your neck muscles when you stretch. But you shouldn’t have pain. If you do, stop right away.
The following are neck stretches you can try to relieve tension.
Forward and Backward Tilt
This can be done while you’re seated or on your feet. Keep your moves slow and smooth.
- Start with your head squarely over your shoulders and your back straight.
- Lower your chin toward your chest and hold for 15-30 seconds. Relax and slowly lift your head back up.
- Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 5-10 seconds, then return to the start position.
- Repeat the set 1-3 times. Do it every day.
Side Tilt
Do this while standing, with your feet hip-width apart and arms down by your sides.
- Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don’t raise your shoulder.
- Hold the stretch for 5-10 seconds, then return to the start position. Repeat the set 1-3 times
- Repeat on your left side.
- For extra stretch, put your handon the same side of your tilted head on top of your head, and pull lightly with your fingertips.
Side Rotation
You can do this while seated or standing.
- Keep your head squarely over your shoulders and your back straight.
- Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
- Hold the stretch for 5-10 seconds, then slowly turn your head forward again. Repeat the set 1-3 times.
- Repeat on your left side.
Shoulder Roll
This is best done standing up.
- Raise your shoulders straight up and move them in a circle going forward. Do it six times.
- Return to the start position, and make another six circles, this time going backward.
Neck Retraction
This stretch involves retracting, or pulling back, your neck and head. You can do this one while sitting down or standing.
- Look straight ahead, with your chin tucked down slightly.
- Pull your head and chin backward slowly, as if you’re trying to create a double chin. Pull back as far as you can without straining.
- Try not to tilt your head forward or backward.
- Hold this position for 3 to 5 seconds.
- Move your head back to the starting position.
- Repeat 10 to 15 times.
This can help fix what’s called forward head posture, when your head hangs forward, in front of your shoulders.
Towel Pull
For this stretch, you need a rolled-up towel. Start standing up and looking straight ahead.
- Put the rolled-up towel around the back of your neck, holding both ends of the towel taut with your hands.
- Tilt your head back and look up as far as you can.
- As you look up, your hands should also move upward, so that the towel keeps supporting your head and neck as you move.
- Keep a gentle pull on the towel.
- After you lift your head up, bring it back down to the starting position.
- Repeat 10 times.
Chin Tucks
This exercise is similar to neck retraction, but you do it while lying down.
- Lie down on your back.
- Pull your chin backward and down as far as possible, trying to flatten your neck back on the surface you are lying on.
- Hold it for 3-5 seconds, then release.
- Repeat 10 times.
Other Best Stiff Neck Pain Relief Stretches
Here are some other neck stretches that might help relieve pain and stiffness in your neck:
- Diagonal forward tilt, where you tilt your head diagonally rather than straight down
- Head rolls or neck rolls
- Resistance presses, which involve you pressing on the front or back of your head
- Shoulder shrugs
Credit: webmd
