Table of ContentsView AllTable of ContentsStretches for PainStreches for Better PostureNeck-Strengthening ExercisesSafe Neck Stretches
Table of ContentsView All
View All
Table of Contents
Stretches for Pain
Streches for Better Posture
Neck-Strengthening Exercises
Safe Neck Stretches
Strengthening and stretching exercises can help treat current neck pain orneck stiffness, and prevent it from recurring. They can also improve your posture, taking the strain off your neck.
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This article will discuss neck stretches and isometric exercises for neck strengthening for pain, such as the diagonal neck stretch, neck stretches for posture, such as neck rotation, andisometricstretches for neck strengthening. It will also outline how to stretch safely.
Before You Start
Always talk to your healthcare provider before starting a new exercise program, including stretching. Also, stop stretches or exercises if you experience increased pain or numbness or tingling down the arm.
Neck Stretches for Pain
Doing neck stretches can help easeneck aches, fatigue, and stiff neck muscles. Do the exercises that help you, and stop any that increase your pain. Do each exercise slowly. You should feel a gentle stretch, but it shouldn’t be painful.
Neck Stretch
Remember to keep your shoulders down while you tilt your head.
If you would likeadded stretch, gently use your hand to pull your neck toward your shoulder.
If you prefer, instead of holding the chair, you can reach across your chest with the opposite hand to hold that shoulder down.
Diagonal Neck Stretch
Neck Rolls for Flexible Muscles and Pain Relief
Dorsal Glide Chin Tuck
Neck Stretches for Better Posture
Poor posture can lead to neck pain, back pain,headaches, trouble breathing, or trouble walking.
In addition to neck exercises, it’s important to do exercises that strengthen and stretch your core, upper back, and chest.Reducing stress levelsand making changes to how you hold your body during your daily activities, including making sure you have the rightsupport while sleeping, also helps to improve posture.
How to Improve Your Posture Naturally
Deep Anterior Neck Flexor Stretch—Hands on Chest
Neck Rotation
Ben Goldstein
Neck Bending
Make sure to relax your neck and back muscles each time you bend your neck. Breathing in gradually and exhaling slowly with the movement can help relax the muscles.
Muscles to Target When Stretching Your NeckThe muscles in your neck are important for holding your head up, movement, maintainingposture, and support.Muscles in your neck include:Sternocleidomastoid muscles: Help turn the headTrapezius muscles: Help raise the head and shrug the shouldersLevator scapulae muscles: Help move and control the shoulder bladesScalene muscles: Flex and bend the neck laterally
Muscles to Target When Stretching Your Neck
The muscles in your neck are important for holding your head up, movement, maintainingposture, and support.Muscles in your neck include:Sternocleidomastoid muscles: Help turn the headTrapezius muscles: Help raise the head and shrug the shouldersLevator scapulae muscles: Help move and control the shoulder bladesScalene muscles: Flex and bend the neck laterally
The muscles in your neck are important for holding your head up, movement, maintainingposture, and support.
Muscles in your neck include:
You can use your hands to doisometric exercisesthat strengthen your neck. With isometric exercise, force is applied against a resistant object, creating tension that builds muscle without movement.
For each of these exercises, sit or stand upright, look straight forward, and keep your neck straight.
Side Bend Strengthening
Forward Bend Strengthening
Neutral Position Strengthening
How to Stretch Your Neck Safely
Before doing any neck stretches, talk to your healthcare provider. It is important to know what is causing your neck pain, and which exercises and stretches aresafe for you to do.
Stretching exercises should focus on holding the stretch, building up to about 20 to 30 seconds if possible. Aim for two or three sets of stretches, two to three times a day if you can. Your range of motion may increase over time with routine stretching.
Some find it helpful to stretch in the morning torelieve stiffness, and again at night before bed.
Pay Attention to Your Pain
When you first begin doing stretching exercises,your symptomsmay increase slightly, but they should get better over time and practice, not worse.
Some discomfort during the stretches is acceptable and even expected, but it shouldn’t be excessive. You should feel gentle stretches, but it shouldn’t be painful.
New exercisesmay cause some short-term muscle pain or ache, but it should resolve quickly and be no worse in the morning after you have exercised.
Talk to your healthcare provider if you feel sharp or “electric” typepain in the shoulderor arm, if the pain isn’t easing (or is getting worse), or if you have any other concerns.
Tools That May HelpSome stretches and exercises can be done using tools, such as chairs, resistance bands,support pillows, and more.For example, this exercise uses a towel for support:Chin tuck:Lie on your back on the floor.Place a rolled-up towel under your neck (your head should still be touching the floor).Slowly tip your head forward to bring your chin toward your chest.Hold for six seconds, then relax for up to 10 seconds.Repeat eight to 12 times.
Tools That May Help
Some stretches and exercises can be done using tools, such as chairs, resistance bands,support pillows, and more.For example, this exercise uses a towel for support:Chin tuck:Lie on your back on the floor.Place a rolled-up towel under your neck (your head should still be touching the floor).Slowly tip your head forward to bring your chin toward your chest.Hold for six seconds, then relax for up to 10 seconds.Repeat eight to 12 times.
Some stretches and exercises can be done using tools, such as chairs, resistance bands,support pillows, and more.
For example, this exercise uses a towel for support:
Chin tuck:
Summary
Neck stretches andstrengthening exercisescan help existing neck pain and stiffness, and prevent it from coming back. They are also a tool for helping to improve posture, leading to less neck strain. Always check with your healthcare provider before doing neck stretches or exercises.
Pay attention to your pain during and after stretching. Mild muscle ache or discomfort may be normal, but excessive or lasting pain couldindicate a problemto bring up with your healthcare provider.
Neck Pain From Sleeping: How to Wake Up With Less Pain
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.UpToDate.Patient education: neck pain (beyond the basics).HealthLink BC.Neck exercises.National Health Service.Flexibility exercises.Kaiser Permanente.Neck: exercises.Harvard Health.Is it too late to save your posture?University of California.Posture correction and stretching.National Health Service.Exercises for neck problems.Saint Luke’s.Your neck muscles.MyHealth.Neck strain or sprain: rehab exercises.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.UpToDate.Patient education: neck pain (beyond the basics).HealthLink BC.Neck exercises.National Health Service.Flexibility exercises.Kaiser Permanente.Neck: exercises.Harvard Health.Is it too late to save your posture?University of California.Posture correction and stretching.National Health Service.Exercises for neck problems.Saint Luke’s.Your neck muscles.MyHealth.Neck strain or sprain: rehab exercises.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
UpToDate.Patient education: neck pain (beyond the basics).HealthLink BC.Neck exercises.National Health Service.Flexibility exercises.Kaiser Permanente.Neck: exercises.Harvard Health.Is it too late to save your posture?University of California.Posture correction and stretching.National Health Service.Exercises for neck problems.Saint Luke’s.Your neck muscles.MyHealth.Neck strain or sprain: rehab exercises.
UpToDate.Patient education: neck pain (beyond the basics).
HealthLink BC.Neck exercises.
National Health Service.Flexibility exercises.
Kaiser Permanente.Neck: exercises.
Harvard Health.Is it too late to save your posture?
University of California.Posture correction and stretching.
National Health Service.Exercises for neck problems.
Saint Luke’s.Your neck muscles.
MyHealth.Neck strain or sprain: rehab exercises.
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