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The 8 Best Stretches to Relieve a Tight Neck
Experts walk you through how to get some relief.
By Angelica Wilson•
What Contributes to Neck Tension or Tightness?
Neck Stretch Benefits
5 Neck Stretches to Ease Tension
3 Neck Stretches for Better Posture
Safety Considerations for Neck Stretching
How to Add Neck Stretches to Your Routine
Dealing with a stubborn tense neck? Sometimes, your workouts can be to blame, among other causes (but, more on that later). No matter how it happens, neck tightness and tension can keep you from feeling (and performing) your best. Enter neck stretches.
By stretching your neck regularly, you can start to find sweet relief for your tight or tense neck muscles. Experts dive into everything you need to know about the best neck stretches below.
Note: if you are experiencing pain beyond general tension, it’s a good idea to seek medical attention before trying to stretch your neck.
What Contributes to Neck Tension or Tightness?
There are many potential causes of pesky neck tension or tightness. Poor posture, stress, poor sleeping positions, and overexertion while exercising are some of the most common causes, according to physical therapist and owner of Intown Physical Therapy in Atlanta, Ingrid Anderson. Your daily routine or job can also be a factor. “[People] who work in occupations that require them to perform repetitive movements often strain the muscles in their neck,” adds Peloton Instructor Leanne Hainsby. Carrying heavy bags around and using computers and phones can also contribute, says Leanne.
As you’re working out, the muscles in your neck and upper chest are stabilizing the head and shoulders. This stabilization usually activates when you’re lifting, pushing, pulling, or throwing. Although keeping your head and shoulder stable during a workout is important, you can overdo it, which will cause your neck to tighten up post-workout—especially if you're skipping your cooldown, which involves stretching the muscles used during the workout.
Life can sometimes throw the body out of alignment with your line of gravity—also known as the line of how the skeleton stacks on top of itself from the head to the toes. “The more in line we are, the more we are supported by our skeleton, but the further we lean out of that straight line, other muscle groups must compensate to hold our head up, maintain balance, and do work,” explains Anderson.
Try Peloton Neck Stretching and Mobility Classes
Neck Stretch Benefits
A key benefit to stretching a tense neck is improving your range of motion—which leads to improved posture. By improving your range of motion, you’ll be able to realign your neck with the rest of your skeleton. Why? Because your neck will have the room to move back into place. “Excessive tension in the muscles of the neck and chest can deviate the head and shoulders out of the line of gravity mentioned earlier,” says Anderson. “Adequate stretching reduces these deviations and improves the ability to achieve and maintain ‘good’ posture.”
5 Neck Stretches to Ease Tension
Neck Tilt Stretch
Sit, or stand, in a comfortable position.
Look straight ahead, and tip your right ear to your right shoulder. Do not let your left shoulder rise up as you tip your head to the right.
Hold for 15 to 30 seconds before switching to the other side.
Repeat two to four times on each side.
Neck Rotations
Sit, or stand, in a comfortable position.
Slowly turn your head to the right.
Hold for a few seconds before turning your head to the left.
Repeat 10 times in each direction.
Posterior Scalene Stretch
Sit, or stand, in a comfortable position.
Place the fingers of your right hand in the crook of the neck on the left side, just above your collarbone.
Rotate your neck to the right and tuck your chin down—feeling the stretch under your fingers at the left side of the neck.
Hold the stretch for 30 seconds before switching sides.
Sternocleidomastoid Stretch
Sit near the edge of a chair with your hips and knees at a 90/90 degree angle and your feet flat on the ground. Tip: Engage your lower abdominals to maintain a neutral spine position.
Place your right hand over your left shoulder and gently press down.
Gently lift your chin to look at the ceiling.
With the chin lifted, tilt your head to the right until you feel the stretch on the left side.
Hold for a few seconds and slowly reverse the movements until your head has returned to neutral.
Repeat on the opposite side.
Forward Backward Tilt
Sit or stand in a comfortable position.
Tilt your chin down to your chest.
Hold for a few seconds.
Lift your chin to the ceiling.
Hold for a few seconds.
Repeat 10 times in each direction.
3 Neck Stretches for Better Posture
Foam Roller Base of Neck Stretch
Lie on a foam roller along the length of your spine.
Extend your arms out to the side with your palms up until you feel a stretch in the front of your chest and shoulders.
Exhale and push your low back into the foam roller to increase the stretch.
Hold for up to five minutes.
Tip: You can vary the angle of the stretch by raising your arms above or slightly below 90 degrees.
Chin Tuck Stretch
Sit or stand in a comfortable position.
Place a few fingers on the chin.
Without removing the fingers from the chin, pull the chin back until stretch is felt at the base of the neck.
Hold for up to five seconds.
Doorway Stretch
Stand with a doorway about one to two feet in front of you.
Bend the elbows of both arms to 90 degrees, raise both arms so the upper arms are parallel to the floor, and place your forearms on either side of the doorway.
Step forward with one foot so that it is on the other side of the doorway.
Slowly shift weight onto the front foot until you feel a stretch in your chest.
Hold for up to 30 seconds before switching to the opposite foot in front.
Safety Considerations for Neck Stretching
First, as a general rule, if you're experiencing neck pain and are finding that it greatly interferes with your day-to-day responsibilities, ability to sleep, or do your job, you should seek medical advice.
Before you start stretching your neck, there are a couple of things to consider when it comes to stretching safely. As you’re performing any neck stretch, avoid engaging the muscles on both sides of your neck at the same time. One side will be active while the other is relaxed and receiving the stretch. “Make sure you are positioned to let gravity do most of the work,” Anderson notes.
Another thing to remember is to avoid stretching until you feel pain. “A little discomfort is normal with a stretch, but pain is a warning of potential injury,” says Anderson. Also, prolonged neck pain could be a sign of something more serious, per Anderson. So, again if you are concerned about your neck pain, make time to speak with a medical professional.
How to Add Neck Stretches to Your Routine
“Integrating mini breaks or movement ‘snacks’ is the best way to get in these exercises,” says Anderson. To get your neck stretch “snacks” in for the day, set aside 30 seconds every 30 minutes to do a stretch. Setting a timer, or doing a stretch when you check your email is a great way to ensure that you’re stretching your neck throughout the day. However, if every 30 minutes is too frequent, then aim to do one 30 second stretch per hour during your eight hour work day. “If you do one an hour, that's eight stretches you got in during the day,” says Anderson.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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