Neck Stretches: 7 Stretches for Neck Pain

If you’re experiencing a stiff neck or pain in your cervical spine (the part of your spine that runs through your neck), you’re not alone. Here are some common culprits of neck and upper back pain:

1. 1. Bad sleep: Sleeping in a position that strains or puts pressure on your neck can lead to pain. Ensure you have the right types of pillows and mattress for your sleeping position.
2. 2. Hunching over a desk: If you work at a desk, you may spend most of your day in a position that throws your spine out of alignment. Consider investing in an ergonomic desk setup and take regular breaks from your desk to walk or stretch.
3. 3. Poor posture: Regularly standing in a way that brings your neck and chest forward can tighten those muscles and lead to regular pain. Try these five exercises to improve posture.
4. 4. Stress and stressed breathing: Stress alone can concentrate pain in neck muscles, as can the shallow breathing that often accompanies stress. Breathing shallowly rather than deeply from the diaphragm can strain your trapezius and pectoral muscles.

While developing a regular stretching routine is a good step in achieving a greater range of motion and alleviating neck pain, there are some other considerations to keep in mind:

1. 1. Focus on your whole spine. You should consider your neck holistically along with your thoracic spine. In addition to neck stretches, try stretches like bridge pose or thread the needle to stretch your entire spine.
2. 2. Maintain deep, diaphragmatic breaths. Deep breathing reduces strain on your neck and will also help you deepen your stretches and maintain alignment as you do them.
3. 3. Stretch in conjunction with strengthening exercises. Neck strength is as important as neck flexibility, so try to incorporate neck exercises, like chin tucks, into your regular workout routine.
4. 4. Use pain as your guide. As you stretch, you should feel a stretching sensation, not a pinching pain or ache. If you do experience pain regularly, consider consulting with a physical therapist.

Here are some stretching exercises you can perform at home to increase neck flexibility and relieve neck pain:

1. 1. Forward/backward tilt: Perform chin tucks by sitting or standing straight and nodding toward your chest until you feel a stretch. Hold for several seconds, then tilt your head backward until you feel a stretch and hold. Repeat this several times.
2. 2. Levator scapula stretch: Hold your left arm at a right angle with your upper arm extending straight out at shoulder height (cactus pose). Brace your left shoulder and forearm against a door jamb and bring your chin away and down from your arm until you feel a stretch. Hold for about thirty seconds, then repeat on the other side.
3. 3. Neck rotations: Sitting or standing up straight, turn your head to one side until you feel a stretch. Slowly return to face front and repeat on the other side.
4. 4. Seated clasped neck stretch: Sitting up straight in a neutral position, clasp your right hand and left hand together behind your head. Maintaining your posture, lightly push your chin toward your chest until you feel a stretch and hold for 30 seconds or so. Repeat several times.
5. 5. Shoulder rolls: Standing up straight in a neutral starting position with your arms at your sides, make circles with your shoulders by rotating them forward several times and then backward.
6. 6. Side tilt: Standing or sitting up straight, lower your right ear toward your right shoulder, stopping when you feel a stretch. Hold for several seconds, then repeat on the other side.
7. 7. Upper trapezius stretch: Place one hand on your lower back reaching up toward your shoulder blades, and use the other hand to pull your head sideways toward the opposite shoulder. Hold for several seconds, then release and repeat on the other side.

If you have a previous or preexisting health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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