7 Best Stretches for a Stiff Neck to Relieve Pain Fast

Proven Stretches to Relieve Stiff Neck Pain Fast

Neck pain is an almost inevitable side effect of our modern lifestyles. Whether you’re glued to a computer screen all day or constantly looking down at your phone, your neck and upper back muscles take the hit. Over time, this leads to that dreaded stiff neck—also known as a “crick in the neck.”

But don’t worry! In this post, we’ll go through the 7 best stretches for a stiff neck that will relieve your pain and improve your mobility.

1. Chin Tuck Exercise

Start by performing the Chin Tuck, one of the most effective moves to reset your neck’s alignment.

• Take your two fingers and place them on your chin.
• Gently push your head back so your neck moves into a neutral position. Hold for 3-5 seconds.
• Repeat this stretch 10 times.

This exercise helps to counter the effects of forward head posture, bringing your head back into alignment. It can be done sitting or standing, and you can do it throughout the day to reduce neck strain.

2. Chin Tuck with Resistance Band

If you want to add a bit more intensity to your Chin Tuck, try using a resistance band.

• Take a light resistance band and place it behind the back of your head.
• Create tension by pulling the band forward slightly.
• While keeping the tension, perform the same chin tuck movement, pressing your head back against the band.

Repeat 10 times, holding each for 3-5 seconds. This extra resistance helps to strengthen your neck muscles even more, making it a great upgrade to the standard chin tuck.

3. Neck Extension and Rotation

This combination stretch helps increase the mobility of your neck while relieving tension.

• Start by performing a chin tuck to align your neck.
• Next, slowly extend your neck backward, then rotate your head to the left and right.
• Return to the neutral position between each repetition.

Do this 10 times, alternating left and right. This stretch helps improve flexibility and range of motion while loosening up tight muscles.

4. Neck Flexion

Now it’s time to stretch the back of your neck with Neck Flexion.

• Interlock your fingers behind your head and gently bring your chin to your chest.
• Inhale deeply and then exhale as you hold the stretch for 3-5 seconds.
• Repeat this 10 times, focusing on deep breathing to enhance the stretch.

This move stretches the muscles at the back of your neck, alleviating tension from prolonged forward head posture.

5. Neck Rotation

For Neck Rotation, you’ll focus on improving the range of motion from side to side.

• Turn your head slowly to the left as far as you can comfortably go, holding for 2 seconds.
• Repeat on the right side.

Do this 10 times on each side, and on your last repetition, gently use your hands to deepen the stretch. This helps release tightness and reduce stiffness from sitting or looking down for long periods.

6. Ear to Shoulder Stretch

Ear to Shoulder Stretch is great for releasing tension in the sides of your neck.

• Sit upright and relax your shoulders.
• Gently drop your right ear toward your right shoulder, keeping your left arm extended toward the floor to intensify the stretch.
• Hold for 2 seconds and repeat 10 times on each side.

This stretch targets the upper trapezius and levator scapula muscles, which often contribute to neck stiffness.

7. Levator Scapula Stretch

The Levator Scapula Stretch is crucial for releasing the muscle at the top of your shoulder, which often tightens with poor posture.

• Start by turning your head towards the opposite knee (e.g., look towards your left knee to stretch the right side).
• Tuck your chin down and use your hand to gently pull your head toward your knee for a deeper stretch.
• Repeat 10 times on each side, holding for 2 seconds.

This stretch targets the levator scapulae, a muscle that becomes tight from poor posture and is a common cause of neck stiffness.

8. Towel Stretch

For the final stretch, grab a towel for the Towel Stretch.

• Place the towel behind your head at the base of your skull.
• Create tension by pulling the towel forward and gently raising your head upward.
• Hold the stretch for 5 breaths, then release.

This stretch gently decompresses the spine, relieving tension and improving neck mobility.

Final Thoughts

By incorporating these 7 best stretches for a stiff neck into your daily routine, you can say goodbye to neck cricks and discomfort. With consistent practice, these exercises will improve your range of motion, reduce stiffness, and prevent neck pain from recurring.

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If you’re still dealing with stubborn neck pain or stiffness, consider booking a mobile massage to target those hard-to-reach knots. Morgan Massage travels to your home and provides the relief you need. Book a massage today!