Trouble Moving Your Head? Try These 5 Stretches for Neck Pain to Reduce Soreness and Discomfort

Whether you slept funny, experience poor posture occasionally or are recovering from an injury, you’ve likely had a stiff neck now and then. The good thing is you’re not alone, as neck pain is a common ailment. However, living with that constant discomfort isn’t ideal in the long term. Rather than suffering, try adding stretches for neck pain to your daily routine. Keep reading to find out what causes neck pain, why stretching is beneficial and step-by-step instructions to combat the soreness.

What causes neck pain?

Neck pain can stem from various things including neck injuries, general wear and tear, poor posture, muscle strain, poor sleep or degenerative conditions such as osteoarthritis or spinal problems.

“Limited mobility in the thoracic spine and upper cervical region frequently contributes to recurrent neck pain,” explains Ari Kaplan, PT, DPT, SCS, CSCS, COMT, Cert MDT ,  Director at ATI Physical Therapy . “ Our bodies operate as interconnected systems, where inefficiency and stiffness in one area (like the thoracic spine) can increase stress and overwork another area (such as the neck), resulting in pain.”

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What are the benefits of stretches for neck pain?

In general, head and neck stretches are important tools that help increase flexibility and mobility. Mike Masi, DPT, CPT , a certified personal trainer at Garage Gym Reviews, says stretches for neck pain are good for two reasons: “The most common being to improve the range of motion of a body region.”

It’s helpful for those who can’t achieve a full range of movement in the neck. “The second reason is for symptom relief because sometimes stretching a painful area with the right amount of pressure can help ameliorate painful symptoms, at least for a short while,” says Dr. Masi.

The best stretches for neck pain

The most effective stretches depend on the cause of your pain; however, these basic movements can help minimize the discomfort.

If you’re ready to say goodbye to neck pain, give these five stretches a try.

1. Side Neck Stretch

Experts agree that this stretch is beneficial for the muscles on both sides of the neck, and it helps to relieve tension.

1. Sit with your back straight and wrap your right arm over your head so your right palm rests above your left ear.
2. Keep your right elbow pointed down, and slowly pull your head sideways toward the right.
3. Hold for 10 seconds. Repeat on the other side. Repeat as needed.

2. Upper trapezius stretch

Masi says that the upper trapezius stretch targets the largest neck muscle. “It is often involved with overuse injuries and is responsible for helping elevate the shoulder blade with overhead activities.”

1. Sit or stand up straight.
2. Place your right hand behind your back.
3. Rotate your head to the left then tuck your chin as if aiming to smell your left armpit.
4. Use your left hand to gently pull the back of your head towards the left shoulder.
5. Hold for 15-30 seconds, then switch sides.
6. Repeat two to three times on each side.

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3. Chin tuck

“Chin tucks help improve posture and activate the deep cervical neck flexor muscle group, reducing forward head posture,” says Masi.

1. Grip the back of your head with both hands.
2. Gently push your head down, trying to bring your chin to the center of your chest.
3. Hold for 10 seconds.
4. Repeat throughout the day as needed.

4. Deep neck flexor nod

“This is a strengthening exercise to improve coordination of the deep and superficial cervical muscles, located at the front of the neck,” says Dr. Kaplan. “These are important to reinforce the increased mobility and reduced pain after the stretches.”

1. Lie on your back with your knees bent and your head in a neutral position.
2. Gently nod downward with only a small movement, like you are saying yes. Perform this gently to allow focus on primarily the deep muscle.
3. Your head should not lift off the ground or push backward into the floor.
4. Hold for five to 10 seconds and then relax.
5. Repeat 10 times.
6. As this improves over some weeks, a lift can also be added.
7. After nodding, lift the head 1” off the ground, focusing on maintaining the nod. If the nod is lost, the focus on the correct muscles is lost.
8. Hold this for 1 second, return to the starting position and repeat 10 times.
9. As this improves, add a second to each repetition with the eventual goal being 10-second holds for 10 repetitions .

5. Neck rotation towel stretch

“The neck rotation towel stretch targets the suboccipital muscle group that is responsible for the majority of the cervical spine’s rotation and is often a source of cervicogenic headaches and neck pain,” explains Dr. Masi.

1. Sit or stand up straight with a folded towel draped over your neck.
2. Use your right hand to grab the end of the towel on the left side. Keep your arms firm against your body. This will be your anchor.
3. Use your left hand to reach over and grab the end of the towel on the right side.
4. Rotate your head to the left, then pull the towel across your face with your left arm to add overpressure into the stretch.
5. Hold for 15-30 seconds, then return to the center.
6. Repeat five times on each side.

Keep reading for more ways to manage pain:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .