Top 5 Neck Stretches to Do!

Written by: Dr. Jason Bergerhouse

Stretches for your back and neck don’t have to be so complex and convoluted. You can do stretches quite easily throughout the day that are simple to do but very effective.

A simple rule to follow: Do the stretches everyday at the same time. I recommend doing a series of stretches in the morning upon waking and at night before bed time. It only take about 5-10 minutes to do an effective stretch routine, but you must be consistent.

In this video I go over 5 neck stretches that you can do to help loosen up your neck, increase range of motion and decrease neck and upper back pain. Here are the stretches listed in order:

• Cervical Flexion Stretch
• Lateral Flexion Stretch
• Cervical Decompression Stretch
• Shoulder Roll Stretch
• Cervical Rotation Stretch

Do these 5 stretches daily and you will notice a significant difference in how your neck feels overall.

Neck pain can be a real pain in the neck, quite literally. Whether it’s due to poor posture, stiff neck muscles, or spending hours hunched over screens – neck pain is a common issue that many of us face. The good news is that there are simple stretches and exercises you can incorporate into your routine to help relieve neck pain, improve your posture, and strengthen the muscles in your neck and upper back.

Top 5 Best Neck Stretch for Neck Pain Explained!

Seated Flexion Stretch

Start by sitting up straight in a chair with your feet flat on the floor.

1. Gently tilt your head forward, bringing your chin towards your chest.
2. Feel the stretch in the back of your neck and hold for 15-30 seconds.
3. Slowly return to an upright position.
4. Repeat this stretch 2-3 times.

This stretch helps relieve tension in your neck muscles and encourages better posture, which can prevent future neck pain.

Lateral Bend Stretch

1. Sit or stand with your back straight.
2. Slowly tilt your head to the right, bringing your right ear towards your right shoulder.
3. Feel the stretch along the left side of your neck.
4. Hold for 15-30 seconds, then return to the starting position.
5. Repeat on the left side.

The lateral bend stretch targets the muscles on the sides of your neck, helping to relieve stiffness and improve neck mobility.

Decompression Stretch

1. Stand or sit up straight.
2. Interlace your fingers and place your hands behind your head.
3. Gently pull your elbows back, opening up your chest and lifting your chin.
4. Hold for 15-30 seconds.
5. Release and repeat 2-3 times.

This stretch helps decompress the cervical spine, providing relief from neck pain and tension, especially on the right side of your neck.

Cervical Rotation Stretch

1. Sit or stand with your back straight.
2. Slowly turn your head to the right, trying to bring your chin toward your right shoulder.
3. Hold for 15-30 seconds, feeling a gentle stretch.
4. Return to the center and repeat on the left side.

Cervical rotation stretches can alleviate tension in your neck muscles, improve head and neck posture, and even help with arm pain associated with neck issues.

Neck Extension Stretch

1. Sit or stand with your back straight.
2. Clasp your hands together and place them behind your head.
3. Gently push your head back while looking upward.
4. Feel the stretch in the front of your neck and hold for 15-30 seconds.
5. Release and repeat 2-3 times.

This stretch targets the muscles in the front of your neck, providing relief from tightness and discomfort, especially in the upper back and shoulders.

Incorporating these simple neck stretches into your daily routine can significantly improve neck mobility, relieve neck pain and stiffness, and promote better posture.

Remember that prevention of neck pain through these stretches and strengthening exercises can lead to a happier, healthier neck in the long run. So why wait? Start trying these stretches today and say goodbye to that nagging pain in your neck!