How to Crack Your Neck

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When you've been staring at your screen too long, you might have a stiff neck and want to crack it. This can feel good and relieve tension in your stiff neck . You can gently crack your neck using your hands. Another great way to ease tension is to use a foam roller on your neck and back. Cracking your neck can provide temporary relief, but if you find yourself suffering from chronic or serious pain, it’s usually best to allow a qualified chiropractor, osteopath, or another trained professional to treat your stiff or sore neck . [1]

Method 1
Method 1 of 3:

Cup and Reach Method

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  1. Take a few minutes to gently massage your neck and gently stretch . While standing or sitting, lean your chin down towards your sternum and hold it for 5 seconds, then pull your head back and look up at the ceiling for another 5 seconds. [2] Do this 3–4 times to loosen up your neck muscles.
    • If you try to crack your neck without loosening up first, you could pull a muscle .
    • Personal trainer John Diaz shares his favorite neck stretch as a warmup:
      • “I push my chin down towards my chest, I look up to the sky, I bring one ear to my right shoulder. Then I switch and go to the left. Then I'll turn and look over my shoulder. Then I'll switch and look to the other side, holding each one for about 20 seconds, and that'll help your range of motion.” [3]
  2. This will stretch and relieve tension on the right side of your neck—to crack the left, use your left hand instead. Slide your hand as far as you can across your lower back. [4]
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  3. Bring your left palm up and over your head and rest it on the side of your head, just above your right ear. Slowly and gently pull your head to the side so that your left ear moves down toward your left shoulder. [5]
    • Doing a lateral stretch is much safer for your neck than doing a twisting or rotating stretch.
  4. Gently relax into a deep stretch to relieve tension in your trapezius and other neck muscles. Avoid sudden or jerky motions that can cause injury to your spine. Repeat this 3 to 5 times per side to get the most relief. [6]
    • Warning: Do not force or push the stretch beyond what’s comfortable just to make your neck crack or pop. Continue gently stretching and if your neck needs to pop, it will.
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Method 2
Method 2 of 3:

Foam Roller

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  1. This exercise necessarily won't crack your neck, but it will release tension and provide a feeling of relief. Place a small, firm foam roller on the floor in a large room. Lie on your back so that your neck is resting comfortably on the foam roller and your feet are flat on the ground. Keep your arms flat on the ground, and lie with your back and head at rest. [7]
    • If you don’t have a foam roller in your home already, you can purchase one at any store that sells yoga supplies or exercise equipment or simply use a rolled-up towel.
  2. Gently push your hips upward until they’re about 2–4 inches (5.1–10.2 cm) high. Lift your rear without changing the position of your neck or head. As you lift your lower body, start rolling your neck left and right on top of the foam roller. As you keep your hips in the air and turn your head back and forth, you’ll feel the muscles in your neck begin to relax. [8]
    • If you need to stabilize your neck, clasp your arms together behind your head as you move over the roller. Just do what feels good to you. If you ever feel any pain, go ahead and stop.
  3. Arch your back and push your hips in the air. Push your body forward with your legs so that your neck slides up and down over the roller. [9] Continue to slowly turn your head left and right on the roller so that all of your neck muscles and vertebrae have a chance to loosen up. [10] Keep rolling until you feel the muscles relax. This should also stop any neck pain you’re experiencing, even if you don’t hear a cracking sound.
    • Try to keep your head and shoulders as relaxed as possible while you’re rolling your neck. This will keep the muscles loose and allow you to fully crack your neck. Stop rolling your neck if you feel any pain.
    • Turn your head left and right 10 to 15 times to ensure a good stretch.
  4. Move the foam roller down your back if you feel tension . You might feel the tension in your neck move down to your upper back while you're foam rolling. If this happens to you, move the foam roller down until it’s under your shoulder blades. Lower your hips and chest until you’re lying flat on the roller. Use your legs to move your body back and forth until your lower back relaxes. [11]
    • Focus on pressing into the roller more than rolling very far in any particular direction.
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Method 3
Method 3 of 3:

Safety Info

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  1. You might feel the urge to crack your neck frequently, as it can relieve stiffness, soreness, and feelings of tension. However, this pain relief is only temporary and doesn’t treat any deeper, underlying problems that your neck may have. Instead, try gently leaning your head from side to side to stretch out your neck. [12]
  2. While cracking your neck often relieves minor pain, repeated wear and tear on your vertebrae can lead to health problems and bone damage. If you are dealing with chronic neck pain, make an appointment with your general practitioner. [13] Describe your symptoms and pain level to the doctor. Mention how long you’ve experienced neck pain and show them how you typically crack your neck.
    • This will be really helpful in the long run. It's better to correct the problem that’s causing your neck to hurt rather than simply trying to alleviate the symptoms.
  3. There are a lot of experts who can help, including chiropractors, osteopaths, physical therapists/physiotherapists, or physicians with specialized training in spinal manipulation. Chiropractors are a popular choice and have plenty of experience in treating stiff and sore necks and backs. You might choose an osteopath or osteopathic physician, a physical therapist/physiotherapist, or a medical doctor with specialist training in spinal manipulation. [14]
  4. Massage therapists typically don't crack necks but will use a range of gentle techniques to mobilize the joints in your spine. A remedial or soft tissue massage and manipulation, together with the right kinds of stretching or another exercise, may prove just as helpful as joint cracking. [15]
    • It's usually best to try gentle stretching and self-massaging before getting into the habit of neck-cracking. Visit a trained professional if your symptoms persist or worsen.
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Expert Q&A

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  • Question
    Is it bad to crack your neck?
    Eric Christensen, DPT
    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Physical Therapist
    Expert Answer
    No, not if you're doing it once in a while. If you need to crack your neck frequently for relief, you may need to address that with some neck stability training.
    Thanks! We're glad this was helpful.
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  • Question
    Can you crack your own neck?
    Eric Christensen, DPT
    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Physical Therapist
    Expert Answer
    Yes, cracking your neck is very safe. Neck cracking is only dangerous if it causes arterial problems, but this rarely happens.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      Tips

      • Make stretching a part of your daily routine.
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      • Notice if your neck pain seems connected to anything else. For example, did you recently start a new workout routine? They might be connected, so pay attention to anything you're doing that might be impacting your neck.
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      • Get up and take breaks instead of sitting in the same position for long periods. Moving around is a great way to prevent stiffness.
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      References

      1. ↑ https://my.clevelandclinic.org/health/treatments/21033-chiropractic-adjustment
      2. ↑ https://thcboneandjoint.com/educational-resources/neck-exercises.html
      3. ↑ John Diaz. Personal Trainer. Expert Interview. 22 October 2024.
      4. ↑ https://youtu.be/axQGMmRew4k?t=179
      5. ↑ https://youtu.be/axQGMmRew4k?t=193
      6. ↑ https://youtu.be/axQGMmRew4k?t=224
      7. ↑ https://www.goodrx.com/conditions/musculoskeletal/is-cracking-your-neck-bad-for-you
      8. ↑ https://www.goodrx.com/conditions/musculoskeletal/is-cracking-your-neck-bad-for-you
      9. ↑ https://aica.com/how-to-crack-your-own-neck-tips-from-chiropractors/
      1. ↑ https://www.goodrx.com/conditions/musculoskeletal/is-cracking-your-neck-bad-for-you
      2. ↑ https://health.clevelandclinic.org/massage-rollers-and-more-how-to-ease-neck-and-back-pain-with-simple-tools
      3. ↑ https://health.clevelandclinic.org/is-it-safe-to-crack-your-neck
      4. ↑ https://www.keckmedicine.org/blog/is-cracking-your-neck-back-or-knuckles-good-for-you/
      5. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/neck-pain
      6. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/massage

      About This Article

      Article Summary X

      To crack your neck, start by resting your chin in the palm of your left hand, with your fingers going up the left side of your face. Reach around the back of your neck with your right hand, then gently push your chin to the left with your hand until your neck cracks. Repeat on the other side. If you experience any pain when you're cracking your neck, stop immediately so you don't injure yourself. You should also see your doctor if you experience pain regularly when you crack your neck, since it could be a sign that something is wrong. To learn how to crack your neck with a foam roller, scroll down!

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      Reader Success Stories

      • Anonymous

        Mar 13, 2017

        "Pretty good. I know how to crack my neck different ways now without going to a chiropractor. It really helps."
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