14 Neck Pain Exercises And Stretches To Crush Stiffness

Chin tucks is an easy exercise to start your journey towards neck pain relief. It is typically one of the best exercises for neck pain that can reduce stiffness in just a few weeks.

Regular incorporation of this exercise will improve neck strength and flexibility to enhance its overall functionality.

How To Do It?

• Stand or sit in an upright position.
• Look up front with a straight head and bring your ears exactly above your shoulders.
• Now, place your index and middle finger on your chin.
• Gently push your chin with the fingers to take the neck and back as much as possible.
• When you feel a stretch on the root of your head stop pushing and hold the position for 5- 10 seconds.
• Slowly get back to the starting position and repeat the same all over again.

This is a soft exercise to try if your neck muscles feel stiff causing unwanted pain. Neck rotations are simply performed by circling the head from side to side in slow motion.

Although this exercise is quite simple, it is important to take the movements slow as rotating the head quickly can increase the pain instead of decreasing it.

How To Do It?

• Start in a sitting or standing position with a straight back.
• Slowly turn your head to one side over the shoulder.
• Rotate it unless you start to feel a stretch in the neck muscles.
• Keep your shoulders still and do not lift your chin during the turn.
• Hold for 5 seconds then turn your head to the other side.
• Repeat the process 5 times every day.

Neck Tilt Stretch, also known as ear to shoulder is performed by pulling the ear close to the shoulder using the hand. The stretch in the neck caused by this exercise helps relieve tension from the muscles eventually reducing the pain.

For a strong pain-free neck, you don’t want to miss out on the neck tilt stretch.

How To Do It?

• Sit or stand with loose shoulders and a straight back.
• Tilt your head by bringing your ear towards your shoulder.
• Hold the tilt for at least 15 seconds.
• Then, slowly bring your head back to the middle and repeat on the opposite side.

The scalene stretch works to reduce neck stress on either side of your neck. This mild stretch should help relieve tension, especially if you spend a long time on the computer screen.

Along with that, it also helps relieve shoulder pain to a certain extent.

How To Do It?

• Begin in a relaxed position with loose shoulders and an upright back.
• Slowly pull your head upward and away from the side that you want to stretch.
• Pull until you feel a gentle stretch along the front and side of your neck.
• Hold the position for a few seconds and get your head back to the starting position.
• Now, repeat the same and stretch your head towards the opposite side.
• Perform the exercise 2-3 times every day for best results.

Another effective neck exercise in this list is the Forward and Backward Neck Tilt, which terminates pressure developed from daily activities by merely leaning the head forward and backward.

This exercise maintains and prolongs the neck's natural comfort and relaxation, allowing for ease of mobility.

How To Do:

• Sit or stand in a comfortable position.
• Keep your shoulder fixed and gradually lean your head down towards your chest.
• Hold this position for several seconds feeling the pull on the back of the neck.
• With a smooth movement slowly lean your head backward and look up to the ceiling.
• Repeat for the desired number of repetitions.

Isometric neck hold is a great way to strengthen the neck muscles and fight neck pain with ease. This exercise is performed using all the neck strength against the pulling force of your hand.

Just by performing this exercise for a few minutes every morning, your entire day is going to pass by without any discomfort in your head.

How To Do It?

• Sit down on a floor or stand upright with a straight back.
• Place one of your hands on your forehead. Try and push your head backward while resisting with your neck strength.
• Hold the contraction for 5-10 seconds and slowly reduce the pushing pressure from your hand.
• Do the same from the back and sides of your head.

Mostly popular among gym enthusiasts, shoulder shrugs make up for a great neck exercise as well. Although it sounds like a shoulder exercise, it can also be performed to eliminate neck pain for comfortable movements.

How To Do It?

• Stand tall with your legs shoulder-width apart.
• Rest the arms at your sides.
• Slowly squeeze the shoulder muscles and raise your shoulder towards your ear.
• After a few seconds, lower them back into the starting position.
• Repeat the process unless you complete about 8 to 10 repetitions.

Wall angels are a treat for people struggling with neck stiffness. This exercise improves neck flexibility while also helping to make the upper back and neck more mobile.

Moreover, with this workout, you will get a better range of motion and good posture.

How To Do It?

• Find a wall and stand with your back facing towards it. Legs should be shoulder-width apart.
• Rest your head, thorax, and pelvis on the wall.
• Raise your arm up above the head, bending your elbows.
• Your elbows and wrists should touch the wall.
• At a slow pace, try to slide your arms above your head as much as possible without coming away from the wall.
• Return the arms back to the starting position and repeat the movement.

With the additional advantage of stretching the shoulders, this exercise is for sure one of the most beneficial workouts for your neck.

It reduces the tension in neck muscles, stretches the muscles connecting the neck and shoulders, and even works on a few parts of your upper back.

How To Do It?

• Sit in a comfortable position with your legs crossed. It can also be done while standing.
• Place your arms on the sides.
• Now, slowly push your shoulder towards your ears then back then down, completing a circular motion.
• Continue for 5 to 10 minutes and change the direction.

Towel traction is a slightly complicated exercise as compared to the others. Despite that, if done correctly, it gives the best result by reducing neck pain in an instant. However, you will need a partner and a towel for this exercise.

How To Do It?

• Ask your partner to catch hold of a towel and fold it. Then, lie down comfortably.
• Have them take the towel and place it behind your neck, at the base of your skull.
• When ready, instruct your partner to begin to slowly pull the towel upward, then back.
• As your partner applies traction, feel the stretch on your neck. 
• Ask them not to pull hard to make you uncomfortable.
• Hold the stretch for 10 seconds and release the towel traction.
• Finally, repeat the process at least 10 times.

Cat cow stretch is a yoga pose that is supposed to improve flexibility and circulation in the spine which helps to reduce neck stiffness and pain caused by it.

It also elevates your posture and balances your neck and head movement.

How To Do It?

• Begin on all fours on the floor with a neutral spine and long neck looking down.
• Inhale deeply and lift your head and tailbone towards the ceiling to create an arch on your back.
• Keep your neck relaxed and hold position for 10 -15 seconds.
• Now, exhale and tuck your pelvis under rounding your spine towards the ceiling.
• Drop your head and look towards your naval stretching the back of your neck.
• Hold for another few seconds and continue to alternate between the cat pose and the cow pose.
• Repeat for 5-10 times with gentle movements.

Performing a Child's Pose with a neck stretch may help to relieve neck stiffness. You can feel the subtle stretch as it trickles down your spine and nape.

It also helps release tension in the neck area as your back partially opens for a smooth stretch that promotes comfort and well-being.

How To Do:

• Bring heels to the floor and take a kneeling position.
• Reach forward onto the ground comfortably with extended arms.
• Now, place your forehead on the ground.
• Shift your head to one side, and note the stretch through your neck.
• After a couple of breaths, hold and shift to the other side.

The Doorway Pec Stretch will help you with neck problems and posture alignment. This exercise focuses on the muscles and bones of the neck, aiding in a symmetrical position and giving some respite from pressure.

As you practice these neck pain stretches, you can maintain a more relaxed neck alignment and gradually reduce the pain.

How To Do:

• With your feet shoulder-width apart, stand in a doorway.
• Now, bend your elbows in and place your hands on the door frame.
• Lean ahead until you feel a stretch across your chest and neck.
• Return carefully to the starting position after 20 to 30 seconds.

Last on the list is thread the needle stretch that you can perform to get rid of neck pain and also improve flexibility and posture.

During this stretch, the fully extended position of your upper back, shoulder, and neck eases tension from the base of your skull. This will make movements easier and give you a better range of motion.

How To Do It?

• Place both your knees and hands on the floor to make a tabletop with your body.
• Keep your spine in a neutral position. Slowly extend one arm toward the ceiling.
• Now follow the extended arm back towards the ground and below the other arm.
• Let your extended arm and shoulder be in the position for a few seconds while resting your head on the floor.
• Holding the position, take a few deep breaths and feel the stretch.
• Following a gentle movement, get out of the stretch and repeat on the other side.
• Repeat it for a couple of times on both sides.

When talking about the neck, exercise plays an important role in keeping them safe from injuries. Meanwhile, the way of performing these exercises determines if it is going to benefit you or not.

To get the best possible result from the workout, you just have to follow a few tips mentioned below.

• Always start with warmup stretches to prepare the muscles.
• Perform every exercise with proper form and follow the guide mentioned above if you are new to it.
• Using a hot pack before exercise on your neck can relax the muscles and improve their flexibility which could make the session smooth.
• Try around 5 to 10 different exercises every session.
• Stay consistent by incorporating them into your routine several times a week.

Neck exercises are great for a lot of reasons. They not only work for the neck but also for other body parts. From relieving pain to improving posture and mobility, these exercises contribute a lot to your overall well-being. 

Here are some key benefits:

• They provide increased neck mobility, allowing you to have a wide range of motion with much less pain in the head.
• They strengthen the muscles of the shoulders and neck to help you maintain good posture.
• Your upper back can also receive much benefit from most of the neck exercises, as it remains engaged throughout.
• Neck exercises can help to release stress by giving general comfort.

Disclaimer: This article is for informational purposes only. It should not be taken as a medical advice.