How to Stretch Your Neck

PDF download Download Article
PDF download Download Article

The human head can be more than 8% of a person's body weight, which is quite a lot for a neck to carry. [1] Add in long hours driving, sitting at a desk, or walking with bad posture, and the strain can build into stiffness, muscle pain, and headaches. These stretches can relieve all these symptoms given enough time. If you are suffering from whiplash or another neck injury, talk to a doctor or physical therapist for a tailor-made exercise plan.

Method 1
Method 1 of 3:

Basic Neck Stretches

PDF download Download Article
  1. You may stretch in a standing position, with your feet at shoulder width apart. Alternatively, sit in a straight-backed chair with your knees bent 90 degrees and your hands on your thighs. Your back should not touch the back of the chair. In either position, align your shoulders over your hips, and your ears over your shoulders.
  2. Bring your chin down toward your chest to stretch the back of your neck. Hold the stretch for 20 seconds, then return to the neutral position.
    Advertisement
  3. Lift your chin toward the ceiling to stretch the front of your neck. Hold the stretch for 20 seconds, then relax and lower your chin.
  4. Keep your shoulders stable and tilt your right ear toward your right shoulder, looking straight ahead. Hold the stretch for up to 20 seconds, then tilt your left ear to your left shoulder and hold for another 20 seconds.
  5. Rotate your neck to the right, looking straight ahead over your right shoulder (or as close as you can comfortably get). Once again, hold this for 20 seconds. Relax, turn your head to the left, and hold for a final 20 second stretch.
    • If you reach the limit of your motion and the stretch feels comfortable, push your head gently with your hand to increase the stretch.
  6. This is a less common exercise, and not typically recommended for people with serious neck problems. A "forward head bend" can feel good for everyday aches and pains, though, since it gives your spine a break from holding up your head. Here's how to try it:
    • Keeping your back straight, hinge forward at the hips and reach for the floor. If reaching for the floor is uncomfortable, rest your hands on your thighs or shins.
    • With your head hanging down, try the chin-tilting exercises (up and down), and the rotation exercises (looking left and right).
  7. One or two stretching sessions a day are usually enough. If you want to stretch more often, ramp this up slowly or consult a doctor or physical therapist. In some cases, stretching too much can overtax your neck.
    • If the stretching felt good and did not increase pain, you can try holding each stretch for 30–60 seconds next time.
  8. Once your muscles no longer feel tight, stop stretching except when needed, typically two or three times a week. Most neck pains should improve rapidly with stretching. Visit a doctor if they last more than a week or two, or if symptoms get worse.
    • A burner, or stinging sensation along one side of the neck and shoulder, can last anywhere from a few minutes to a few weeks.
  9. If you injured your neck in an accident, or if your symptoms extend to your arm, visit a doctor before stretching. If you have additional symptoms, check the Warnings section below for more advice.
    • For a less serious injury, gentle exercise is probably more effective than rest. [3] As a general rule, stretching is a good idea as long as it doesn't hurt. [4]
  10. A warm compress or heating pad on the neck reduces stiffness and makes stretching easier. [5] However, if the pain began in the last two or three days, avoid heat and wait until after the stretching to apply ice. During this early stage, you want to cool the area down to reduce swelling. [6]
    • One easy way to apply heat is to stretch under a stream of warm water in the shower. [7]
    11. Advertisement
Method 2
Method 2 of 3:

Stretching Specific Muscles

PDF download Download Article
  1. These muscles often become tight along with your neck, especially if the problem is related to bad posture. If these areas feel stiff, try this quick exercise to loosen up before the other stretches: [8]
    • Stand with your feet together about two feet (0.6 meters) from a corner.
    • Raise your elbows to shoulder height, with your forearms straight above them. Lean your forearms against the two walls.
    • Lean forward until you feel a stretch in your chest and shoulders, but do not feel pain. Support your weight mostly with your legs, not your arms.
    • Hold for 30 to 60 seconds.
  2. These muscles extend along the side of your neck, down to your collarbone. Besides improving neck flexibility, strengthening these muscles can aid with breathing problems, since they lift the rib cage. Here's one exercise to target your scalene muscles: [9]
    • Sit up straight at the edge of a chair, with your chin pulled back to center your ears over your shoulders.
    • Grip the edge of the chair with your right hand to stabilize yourself. If you need to, place your left hand over your right collarbone to keep it flat.
    • Tilt your ear toward your left shoulder.
    • Optionally, stretch further by raising your chin slightly, and turning your head toward your left shoulder.
    • Hold for 30–60 seconds, then repeat with the other side.
  3. The trapezius muscles over your shoulder blades are important for controlling head movements. Constant tension here may cause headaches. You can stay right in your chair to exercise these:
    • Grip the edge of the chair again with your right hand.
    • Rotate your head toward your left shoulder. (It's important to do this first.) [10]
    • Bring your chin down toward your chest.
    • Place your left hand on top of your head and gently press toward the left shoulder.
    • For a greater stretch, lean your torso slightly to the left as well.
    • Hold for up to a minute, and repeat for the other side.
  4. The name of this muscles sounds like "levitate the scapula" (shoulder blade) because that's exactly what it does. Tension here is often the cause of neck pain from sitting in one position, especially if you feel a tender spot at the top of your shoulder blade. Here's how to stretch it: [11]
    • Stand or sit with a wall on one side.
    • Bring the elbow nearest to the wall up above your shoulder. Rest it against the wall.
    • Turn your head away from the wall and tuck your chin down. You should feel the back of your neck stretch.
    • Use your free hand to pull your head slightly further in the same direction.
    • As always, stay here for 30–60 seconds before trying the other side.
    5. Advertisement
Method 3
Method 3 of 3:

Strengthening Your Neck and Shoulders

PDF download Download Article
  1. Weak or tight muscles can worsen your posture and fail to properly support your neck. Working on these may reduce the chance of the neck pain recurring. Once you can perform these exercises without pain, schedule them every other day. The day off is important to give your muscles time to rebuild. [12]
  2. Stand against a wall or doorjamb. Place your feet about 3 inches (7.5 cm) out from the base of the wall. [13]
    • You may sit against a straight-backed chair instead, if it has a headrest. Take advantage of this when you have a moment during a long drive.
  3. Allow your chin to drop down toward your throat. This should stretch the back of your neck, and tighten the small muscles around your throat.
    • Feel the large muscles on the front of your neck. If they are tense, lift your head again and lower your chin more slowly. The large muscles should stay relaxed, while the small muscles between them should tighten.
  4. Without raising your chin, move your head back so it touches the wall.
  5. Hold this position for ten seconds, then relax. Repeat this ten times, then stop. You can perform this exercise several times a day.
    • After you practice this exercise, you may not need to have a wall or headrest behind you.
  6. Here's one final set of exercise that can strengthen your neck and nearby muscles. While you can't try this one on the go, some people find it easier than the exercise above:
    • Lie down on a firm surface, with a rolled up towel supporting your neck.
    • Gently bring your chin down toward your throat. Keep the back of your head against the floor, and the back of your neck against the towel. Repeat several times.
    • If you can do so without pain, repeat this same nodding motion while lifting the back of your head off the floor. Do not lift your neck off the towel.
    7. Advertisement

Video

Expert Q&A

Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Reader Videos

      Submit a Video Tip!

      Share a quick video tip and help bring articles to life with your friendly advice. Your insights could make a real difference and help millions of people!

      Submit a Video

      Tips

      • If you're suffering from whiplash, you may need additional exercises. It's best to visit a physical therapist for these, as the exercises are not useful for everyone. [14]
        Thanks
        Helpful 0 Not Helpful 0
      • Aerobic exercise (also known as cardio) increases blood flow to your muscles, which can loosen muscles and hasten healing. [15] If you have neck pain or stiffness, consider taking up walking or biking. Be careful with high-impact aerobics such as running, as the jolts may be painful with tight muscles.
        Thanks
        Helpful 0 Not Helpful 0
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      Warnings

      • Stop stretching if it causes you more pain.
        Thanks
        Helpful 9 Not Helpful 1
      • Seek immediate medical attention if you have any of the following symptoms in addition to neck issues: [16]
        • Meningitis symptoms (fever, vomiting, and/or light sensitivity)
        • If following an accident: pain or numbness down shoulder, arms, or legs
        • Inability to move your hand or arm
        Thanks
        Helpful 0 Not Helpful 0
      • Make a doctor's appointment if: [17] [18]
        • The pain is so severe you cannot find a comfortable position
        • You have a throbbing pain, numbness, or weakness in shoulder or arm
        • Symptoms do not improve within one week
        • A regular dose of over-the-counter pain reliever does not reduce the pain
        • You have swollen lymph nodes on your neck
        • Breathing or swallowing is difficult
        • You become incontinent
        • You have trouble walking
        • You were bitten by a tick in the past month [19]
        Thanks
        Helpful 0 Not Helpful 0
      • Avoid doing circle rotations with your head or neck. [20]
        Thanks
        Helpful 0 Not Helpful 0
      Advertisement

      You Might Also Like

      How to
      Crack Your Neck
      How to
      Reduce Neck Tension
      How to
      Massage Away a Headache
      How to
      Align Your Shoulders
      How to
      Crack Your Shoulder
      How to
      Crack Your Shoulder Blades
      How to
      Fix Neck Pain
      How to
      Get Rid of Rounded Shoulders and Improve Your Posture Fast
      How to
      Fix a Dislocated Shoulder
      The Proper Way to Sleep with a Neck Pillow
      How to
      Strengthen Your Rotator Cuffs
      How to
      Work out With a Shoulder Injury
      How to
      Work Out a Shoulder Knot
      How to
      Apply Shoulder Injury Compression Wraps
      Advertisement

      References

      1. ↑ https://exrx.net/Kinesiology/Segments
      2. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.
      3. ↑ https://www.health.harvard.edu/blog/treating-neck-pain-with-a-dose-of-exercise-201112123928
      4. ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000802.htm
      5. ↑ https://www.spine-health.com/conditions/neck-pain/neck-exercises-neck-pain
      6. ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000802.htm
      7. ↑ https://www.rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Living-Well-with-Rheumatic-Disease/Neck-Pain
      8. ↑ https://www.acefitness.org/education-and-resources/lifestyle/blog/5657/5-chest-stretch-variations/
      9. ↑ http://www.stretching-exercises-guide.com/neck-stretches.html
      1. ↑ https://www.stretching-exercises-guide.com/neck-stretches.html
      2. ↑ https://www.stretching-exercises-guide.com/neck-stretches.html
      3. ↑ https://www.spine-health.com/conditions/neck-pain/neck-exercises-neck-pain
      4. ↑ https://www.spine-health.com/conditions/neck-pain/neck-strengthening-exercises
      5. ↑ https://www.stretching-exercises-guide.com/neck-stretches.html
      6. ↑ https://www.spine-health.com/conditions/neck-pain/neck-exercises-neck-pain
      7. ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000802.htm
      8. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003025.htm
      9. ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000802.htm
      10. ↑ https://kidshealth.org/en/parents/stiff-neck-sheet.html
      11. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.
      12. Tortora, Gerard J. et al. Principles of Anatomy and Physiology", 2010.

      About This Article

      Article Summary X

      To stretch your neck, start by standing or sitting up straight. Then, bring your chin down toward your chest to stretch the back of your neck. Hold the stretch for 20 seconds before returning to a neutral position. Then, tilt your chin upward toward the ceiling to stretch the front of your neck. You can also tilt your right ear toward your right shoulder, hold for 20 seconds, and return to neutral. Then, lower your left ear toward your left shoulder, hold for 20 seconds, and return to your upright position. To learn how often you should stretch your neck, keep reading!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 239,653 times.

      Reader Success Stories

      • Anonymous

        Aug 22, 2017

        "Tilting my head down really helps. I've been doing this for a couple of years, but now I know how to stretch ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement