11 Neck Stretches To Reduce Stiffness At Home

Doing this neck stretch has lots of benefits - from improving our bad posture to reducing muscle stiffness in the neck. This exercise can be easily done from our home and doesn’t require any complex equipment.

When we perform the neck retraction, our forward head posture may get reduced, and this could impact the slouched shoulders as well. It can also feel like the chin tucks exercise, but the chin is not tucked here.

Steps To Do:

• Get seated on a chair or stand up straight. Keep the back straight and shoulders relaxed.
• Look straight ahead without craning the neck up or down.
• Move the head backward without tucking the chin. It should not feel painful while tucking the chin.
• Slowly move the head forward while still looking ahead. Do not shift the position of the neck during the retraction.
• Once your neck stretches forward, stop the retraction.
• Hold this pose for a few seconds. Then slowly bring the neck back to starting position.
• Continue practicing this exercise for 10 to 12 reps.

This fantastic neck stretching exercise may relieve neck stiffness and enhance range of motion. Tilting to one side helps stretch the opposite side of neck, which contributes to flexibility in the neck muscles as well.

We should be cautious while tilting the neck as overstretching could lead to severe injuries. Perform the exercise slowly or in the presence of a health professional.

Steps To Do:

• Sit on the floor with straight back and head gazing forward. Avoid tilting the neck forward or backward.
• Tilt the neck to the left side, and try to touch the left shoulder with your ear. Do not raise the shoulders to make the work easier.
• Put your hand on top of the tilted head to get a more powerful stretch. Avoid pressing the head with your hand as it creates extra pressure and may lead to muscle strain.
• When the ear nearly reaches the left shoulder, hold this position for 30 seconds.
• Now, return back to the initial position and switch to the right side.
• Practice this exercise for desired number of reps.

One of the finest stretches for neck, side rotation can release tension and improve flexibility in the posterior side. People with neck pain may have difficulty doing this stretch, so they can start by practicing with slower movements.

Remember to keep the range of motion within the normal limit. Trying to go beyond that may cause severe injuries.

Steps To Do:

• Start by sitting on a chair or standing tall. The shoulders must be relaxed and the back flat.
• Slightly tuck the chin and place your head back. The head should be looking straight ahead.
• Now, move the neck in the right direction. Do not move the shoulders or upper back during this process.
• When the head is fully tilted sideways, stay in this pose for some seconds.
• Bring the neck back to center and then, move it in the left direction.
• Repeat this process for 10 reps on each side.

Neck extension will also aid to reduce stiff neck issues. When we perform this stretch, we can feel a good stretch in the front of our neck through the throat. The stretch may also be felt all the way to the upper back.

While moving the neck backward, we should be careful to keep the shoulders still - this is especially common for beginners.

Steps To Do:

• Sit with a straight back and relaxed shoulders. The neck should be in a neutral position.
• Move the neck backward slowly and steadily. Avoid doing it quickly as it could put unnecessary stress in the throat area.
• Do not shift the shoulders back while moving the head. Only the head must be shifting its position.
• Hold the backward bend for a few seconds.
• Lower the neck back to the starting position.
• Continue doing this activity for desired number of reps.

This fantastic stretch for neck is just the opposite of neck extension. While the extension movement features backward bending, the neck flexion has forward bending.

Practice this stretching exercise along with the neck extension to speed up stiffness reduction and improve poor posture. This stretch could be included as part of the warm up exercises as well.

Steps To Do:

• Look straight ahead with the back flat and shoulders relaxed.
• Now, bend the head down without moving the shoulders. Try to touch the chest with your chin.
• Lower down the head as far as possible. Once you reach top of the movement, hold here for a few seconds.
• Bring the head back to the initial position.
• Perform this exercise for 5 to 7 reps.

Shoulder rolls are a great stretch to relieve tension in the neck area. They help loosen any tight muscles in the shoulders and neck, which can also enhance the range of motion in the process.

Doing this stretching workout consistently can ease off the shoulders, and take pressure off the neck while standing. This allows the shoulders to work properly to maintain a proper posture.

Steps To Do:

• Stand tall with the arms by your sides. The shoulders need to be back and down.
• Take a deep breath, and lift the shoulders up. The head should be looking forward throughout the movement.
• At top of the movement, start moving the shoulders at a circular pattern. Move in a forward direction, then practice the backward version.
• Return back to the starting position through lowering the shoulders.
• Conduct this activity for 10 reps for each direction.

This stretch feels like the combination of the side rotation and neck extension. We have to perform the neck lift in a diagonal pattern and this could engage various muscles like upper traps and sternocleidomastoid.

We should practice this stretch when we suffer from stiff neck as it helps boost circulation and enhance flexibility in the neck muscles. To get the most out of it, lower the shoulder of the opposite side.

Steps To Do:

• Start by standing tall with the feet hip width apart. The shoulders need to be back and down.
• The neck must be in a neutral position while the head will be looking forward.
• Next, tilt the head towards the left shoulder. Pull the head backwards in this diagonal position. You could also place the right arm behind the back. 
• Bend the head as far as possible. Stay at the top for some seconds.
• Bring the head back to the initial position and then switch to the right side.
• Repeat this process for 10 to 12 reps on each side.

Towel Pull requires us to loop a rolled-up towel around our neck for stretching the neck muscles effectively. Pulling the towel could help release muscle tension and provide pain relief in the cervical spine and upper traps. 

It's important to use a soft towel and apply light pressure to prevent muscle strain. We must avoid this stretch if we have underlying issues like chronic pain or herniated discs.

Steps To Do:

• Place a rolled-up towel behind your neck and hold each end in the front.
• Tilt the head backward and look towards the ceiling.
• As you move the head back, the hands should also be moving up. This helps the towel to support your neck properly.
• Slowly pull the towel forward to create a light pressure on the neck.
• Hold the pose for a few seconds, then return back to the initial position.
• Perform the activity for desired number of reps.

Stretching the levator scapulae muscles is essential for the proper functioning of shoulder blades. They also help with neck flexion and tilting the glenoid cavity. There is a pair of these muscles that run from our shoulder blades to the neck vertebrae.

Steps To Do:

• Sit on the floor with back straight and shoulders relaxed. 
• Tilt the head towards the right shoulder and bend it down towards the chest.
• Bend the right elbow and bring the hand on top of your head.
• Place the other arm by your sides. You could also bend the left arm and place them on the left shoulder.
• Hold the stretch for a few seconds, then raise your head back to its original position.
• Conduct this exercise for 10 to 12 reps.

This exercise for neck pain can engage the deep neck flexor muscles and restore our intersegmental stability. They also help strengthen the scalene and sub-occipital muscles.

Moreover, practicing them helps improve posture by realigning the head with the spine, effectively eliminating forward head posture.

Steps To Do:

• Start by standing tall or in a seated pose. The head should be looking forward.
• Slowly pull the chin backwards without moving the neck. You could use a finger to push the chin back.
• Push the chin as far as you can. The back should be straight throughout the movement.
• At the top of the movement, hold the pose for some seconds.
• Bring the head back to the starting position.
• Continue doing this activity for 10 to 12 reps.

By rotating the neck in a circular pattern multiple times, we could release tension in the neck and shoulders. Avoid doing full neck circles as it could damage our cervical spine and cause headaches.

Doing the semi neck circles can be useful for both warm up or cool down routines. They can also be used to reduce the occurrence of tension headaches.

Steps To Do:

• Get seated on a chair or stand up straight. Place the arms by your sides.
• Tilt your head forward, bending it towards the chest.
• Then, rotate them to the right side and rest them in diagonal position. Avoid overstretching to prevent muscle strain.
• Bring the head backward without shifting the shoulders or upper back.
• Rotate the head to the left side diagonally.
• Return back to the forward bending pose, then switch the direction of neck circles.
• Repeat this process for desired number of reps.

It is crucial to practice these aforementinoed stretches safely to prevent injuries. The neck is a delicate area of our body since it features nerve roots and spinal cord. Moreover, it supports our head. Cervical spine issues and nerve compressions could be dangerous to our well-being.

Here are some safety tips to make the stretches safer and avoid injuries:

1. Progress Gradually

We should start each neck stretch with slower momentum to properly adapt our muscles to the new stress. Sometimes, our body may have tight muscles, and doing the stretches fast may cause muscle strains.

Once we practice the stretches for 5 to 10 minutes, then we could increase the intensity. Practicing like this will ultimately help build strength and endurance in the neck muscles.

2. Don’t Tilt The Neck Too Far

Tilting the neck is an essential part of the aforementioned stretches, but we shouldn't overdo it and exceed the normal range of motion.

Over-tilting could lead to various issues like neck compression, muscle strain, swelling, and even difficulty moving the neck. Beginners will have to be more careful, as they have not developed stronger and flexible muscles.

3. Perform Warm Ups

Warm ups can be a great way to loosen the tight muscles in the neck. Engaging in warm ups can also improve blood flow and increase the body temperature - these factors contribute to better performance.

We could also take part in a warm shower or apply a heating pad in the neck area to reduce tight muscles.

4. Listen To The Body

Our body understands its limits and we have to make a habit of listening to them. While stretching the neck muscles, we could feel discomfort in the area.

If we feel a tingling sensation or see swelling, then we should halt the workout session and address it to a doctor. Neglecting pain can make matters worse for our body.