Neck pain is common, and many people experience tension in their neck, whether from long hours at the computer at work or poor sleep posture.Tight muscles, poor posture, and stress can all lead to neck pain and stiffness.Stretching can help increase blood flow, relax tension in your muscles, and improve flexibility, allowing your neck to move pain-free.

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Tilting your head toward one shoulder stretches the muscles on the opposite side of your neck. This stretch addresses tightness and tension in the sides of your neck.

Side neck stretches can help improve function and reduce pain.Consider adding this exercise to your routine to address tightness on the sides of your neck.

Here’s how to do it:

1. Start sitting or standing upright with your neck in a neutral position.
2. Gently tilt your right ear toward your right shoulder until you feel a light stretch on the left side.
3. Hold for 20-30 seconds.
4. Gently return your head to the middle position and then do the same thing on your left side.
5. Repeat two or three times.

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Tilting your chin toward your chest stretches the back of your neck, and looking upward stretches the muscles in the front of the neck.

This stress addresses tension in the front and back of the neck. Forward/backward stretches help improve range of motion and pain.Consider adding this exercise to your routine to improve mobility and pain.

Here’s how to do it:

1. Start sitting or standing upright with your neck in a neutral position.
2. Slowly drop your chin toward your chest until you feel a gentle stretch in the back of your neck. Hold for 20-30 seconds.
3. Then, gently tilt your head back until you feel a stretch in the front of your neck.
4. Hold for 20-30 seconds.
5. Repeat two or three times.

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Theupper trapeziusis the muscle covering the upper back of your shoulders and neck. It’s where many people carry tension. This stretch can address shoulder and neck tightness, as well as tension headaches and tension from poor posture.

Combining trapezius stretching and strengthening can reduce shoulder and neck pain.Consider adding this exercise to your routine to target a frequently tight muscle.

Here’s how to do it:

1. Start sitting or standing upright with your neck in a neutral position.
2. Gently tilt your left ear toward your left shoulder.
3. Use your left hand to gently pull your head down further toward your shoulder to increase the stretch.
4. Hold for 20-30 seconds.
5. Bring your head up to the center and do the same thing on your right side.
6. Repeat two or three times per side.

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Thelevator scapulaeconnects your neck to your shoulder blade. Many people experience pain where their neck meets their shoulder, especially when they turn their head.

Stretching this muscle can improve neck pain and function.Consider adding this to your routine to target a key muscle that is often neglected but commonly contributes to shoulder and neck pain.

Here’s how to do it:

1. Start sitting or standing upright with your neck in a neutral position.
2. Rotate your head about 45 degrees to the right.
3. Tilt your chin toward your chest, looking toward your right shoulder.
4. Use your right hand to gently pull your head further down.
5. Hold for 20-30 seconds.
6. Bring your head back to the center and do the same thing on your left side.
7. Perform 2-3 repetitions per side.

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Chin tucks work your deep neck flexor muscles on the front of your neck, helping to improve posture and alleviate tension in the muscles. This exercise addresses forward head posture, common in desk workers, as well as stiffness and tension.

The exercise can improve both pain and muscle control.Consider adding chin tucks to your routine to correct postural issues and neck pain.

Here’s how to do it:

1. Start lying down and progress to sitting as you feel comfortable.
2. Gently bring your chin straight back toward your chest (it should feel like you are making a “double chin.”)
3. Hold for 5-10 seconds and then relax. Perform three sets of 10 repetitions.

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Neck rolls help improve neck mobility in all directions. This exercise addresses general stiffness, limited mobility, and tension.

Adding neck mobility exercises can improve flexibility and pain.Consider adding neck rolls to your routine to loosen up your neck muscles.

Here’s how to do it:

1. Start sitting or standing upright with your neck in a neutral position.
2. Slowly drop your chin toward one shoulder, and roll your head forward to the other shoulder, then backward, and then back to the center, making a full circle in one direction.
3. Perform three to five circles in each direction.

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Decompression helps to gently separate the space between the neck bones, or vertebrae, reducing pressure on the structures of your neck. This exercise is meant to address pinched nerves, nerve-related tension, stiffness, and compressed discs in the neck.

Cervical traction can improve neck pain when combined with stretching, as opposed to performing stretches alone.Consider adding this to your routine to reduce pressure and tension in the neck.

Here’s how to do it:

1. Start sitting with your neck in a neutral position.
2. Use both hands to hold the back of your head.
3. Slowly and gently pull your head upward a small amount. You should feel a slight elongation of the neck but no pain.
4. Hold for 20-30 seconds. Repeat two or three times.

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It is important to seek medical attention if:

• Your neck pain was caused by trauma, like a fall or car accident
• Your neck pain lasts longer than two months
• You have numbness, weakness, and/or tingling in your arms or hands
• Your pain does not improve after stretching or gets worse
• Your pain is accompanied by headaches, a fever, or unexplained weight loss

If you want to stretch your neck to relieve tension and pain, try this:

• Begin by adding three or four of these stretches to your daily routine, and aim for consistency.
• Keep an eye on which stretches feel the most effective for your pain, and adjust your routine accordingly.
• Combine these stretches with postural fixes, which might include adjusting your work desk, monitoring the position you are in when on your phone, or using a supportive pillow at night. The combination can improve neck pain and mobility better than stretching alone.
• If your neck tension lasts longer than two months or gets worse, consult a healthcare provider like your primary care physician or a physical therapist for guidance.