Neck pain can be more than an inconvenience. It may also contribute to headaches, shoulder discomfort, and other upper-body problems. Poor sleeping posture, muscle tension, and minor strains can all leave the neck feeling stiff and sore. The following stretches may help loosen tight muscles and provide temporary relief.
For the first stretch, sit upright in a chair or on the floor. Place both hands behind your head, allowing your palms to gently support the back of your skull. Keep your hips firmly grounded and slowly tuck your chin toward your chest. Apply light downward pressure with your hands while gently lengthening the back of your neck and drawing your head away from your shoulders. Hold the stretch for about 30 seconds, then slowly raise your head and release your hands.
The second stretch can be performed while standing. Position your feet about hip-width apart and let your arms rest at your sides. Reach both hands behind your back and use your right hand to hold your left wrist. Gently straighten your left arm and pull it slightly toward your right side until you feel a comfortable stretch along the side of your neck and shoulder. Hold for 30 seconds, then repeat on the opposite side.
Move slowly and avoid forcing either stretch. Stop if you experience sharp pain, dizziness, numbness, or tingling.
Persistent or severe neck pain should not be ignored. Our physical therapy team can evaluate your symptoms, identify factors contributing to your discomfort, and develop a personalized treatment plan to help reduce pain and improve mobility.
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