“What are the best neck stretches?” is one of the most common questions we hear. Neck stiffness and soreness affect people of all ages. Whether sitting at a desk for long hours, driving, or even scrolling on your phone, neck stiffness can seriously limit your comfort and mobility. The good news? Gentle, targeted stretches can help relieve tension, improve flexibility, and keep neck muscles feeling their best. This guide will walk you through safe, effective neck stretches designed to release tight muscles and support better mobility. If these stretches don’t bring the relief you’re hoping for, contact our office, Integrative Health and Rehabilitation, for a personal consultation.

Why Do Your Neck Muscles Get Stiff?

Neck pain can have many causes, from poor posture to muscle strains or stress. It’s common to hold tension in the neck and shoulders, especially if seated or holding a certain position for a long time. Over time, this tension leads to stiffness and reduced mobility, impacting your range of motion and potentially leading to headaches or upper back discomfort. Stretching is a simple, proactive way to relieve neck pain and stiffness. It keeps muscles flexible, reduces soreness, and improves blood flow.

Safety First: Important Tips Before Starting the Best Neck Stretches*

Neck stretches should always be done slowly and within your comfort zone. Here are a few essential tips to keep in mind before we dive into specific stretches:

  • Move Slowly: Take each stretch at a gentle, controlled pace. Moving too quickly can cause strain.
  • Stay Within Comfort: If you feel sharp pain, dizziness, or tingling, stop immediately. Mild tension is normal, but pain is not.
  • Hold, Don’t Bounce: Each stretch should be held steadily, without bouncing.
  • Keep Breathing: Deep, steady breathing can help reduce muscle tension as you stretch.

These simple reminders help ensure that your stretching routine is safe and effective. Let’s move on to the stretches!

Neck Tilt (Lateral Flexion)

This stretch targets the muscles along the sides of the neck, helping relieve stiffness often caused by prolonged sitting or poor posture.

  1. Position: Sit or stand upright with shoulders relaxed.
  2. Movement: Gently tilt your right ear toward your right shoulder, keeping your shoulders level.
  3. Hold: Hold this position for 15-30 seconds, breathing deeply.
  4. Switch Sides: Slowly return to the starting position, then tilt your left ear to your left shoulder.
  5. Repeat: Perform 2-3 repetitions per side.

Tip: Avoid shrugging the shoulders up toward your ears. The stretch should feel gentle, with only mild tension.

Forward Neck Tilt

This stretch addresses the muscles in the back and front of the neck, often tight from forward head posture (like looking down at a screen).

  1. Position: Sit or stand with a tall spine, shoulders relaxed.
  2. Forward Tilt: Gently lower your chin toward your chest, feeling a stretch along the back of your neck.
  3. Hold: Stay in this position for 15-30 seconds.
  4. Return to Neutral: Bring your head back to the starting position and repeat each movement 2-3 times.

Note: Avoid overextending in the backward tilt—stop if you feel any pinching or strain.

Side-to-Side Rotation

Rotating the head helps improve neck and upper spine mobility, releasing stiffness often caused by fixed postures.

  1. Position: Sit or stand with shoulders relaxed.
  2. Right Rotation: Gently turn your head to the right, aiming to align your chin with your shoulder.
  3. Hold: Hold this position for 15-30 seconds, keeping your chin level.
  4. Return and Switch: Slowly bring your head back to center, then turn to the left.
  5. Repeat: Perform 2-3 repetitions on each side.

Tip: Think about elongating the neck while you rotate, as if creating space between the vertebrae.

Neck Extension (Look Up)

This stretch is effective for those who spend too much time looking down at screens, as it gently counteracts that forward posture.

  1. Position: Sit or stand with a neutral spine.
  2. Look Up: Slowly tilt your head back, looking up toward the ceiling without letting your shoulders lift.
  3. Hold: Hold this position for 10-15 seconds, breathing deeply.
  4. Return to Neutral: Slowly bring your head back to the starting position.
  5. Repeat: Complete 2-3 repetitions.

Safety Reminder: Avoid overextending the head backward. This stretch should be gentle and should not cause discomfort.

Upper Trapezius Stretch

The upper trapezius muscles run along the sides and back of the neck and are often tight from carrying stress. This stretch targets those areas for a more complete neck release.

  1. Position: Sit or stand upright, shoulders relaxed.
  2. Right Side Stretch: Reach your right hand over your head, gently placing it on your left temple.
  3. Gentle Pull: Use your hand to gently pull your head toward your right shoulder until you feel a mild stretch.
  4. Hold: Hold for 15-30 seconds, then slowly release.
  5. Switch Sides: Repeat on the opposite side, stretching to the left.
  6. Repeat: Perform 2-3 repetitions per side.

Tip: Avoid pulling too hard—this stretch should be felt in the shoulder and side of the neck, without sharp pain.

Levator Scapulae Stretch

This stretch targets the levator scapulae muscle, a common culprit of neck and upper shoulder pain due to its role in lifting the shoulder blade.

  1. Position: Sit or stand upright, shoulders relaxed.
  2. Right Side Stretch: Bring your right hand over your head, touching the back of your neck or shoulder blade.
  3. Look Down and Tilt: Slowly turn your head to look down toward your left armpit.
  4. Hold: Hold this position for 15-30 seconds, feeling the stretch along the back and side of your neck.
  5. Switch Sides: Repeat on the left side, looking down toward your right armpit.
  6. Repeat: Complete 2-3 repetitions of this stretch on each side.

Safety Note: Keep the stretch gentle. If you feel a sharp or shooting pain, stop this stretch immediately.

Shoulder Roll and Shrug

While not exclusively for the neck, shoulder rolls and shrugs relieve tension in many of the surrounding back and shoulder muscles, contributing to an overall feeling of relaxation in the neck area.

  1. Shoulder Roll: In a standing or seated position, lift both shoulders up toward your ears, then roll them back and down.
  2. Repeat: Perform 10-15 slow, controlled rolls.
  3. Shoulder Shrug: Next, shrug your shoulders up toward your ears, hold for 2-3 seconds, then release.
  4. Repeat: Do 5-10 shrugs, feeling the release in your shoulders and neck.

How Often Should You Perform the Best Neck Stretches?

Consistency is key to seeing improvement in neck flexibility and relief from stiffness. Performing these stretches once or twice daily is usually enough for general maintenance. If you’re experiencing significant tension, incorporating these stretches every few hours, especially during prolonged desk work, can help keep your neck flexible and mobile. If you are starting to notice an increased “neck hump” at the base of the neck, these exercises are especially important.

When to Seek Help for Your Neck Pain

These neck stretches address the most common areas of neck stiffness. However, contact our office if these stretches don’t improve your flexibility or reduce your neck pain. Chronic neck pain can sometimes stem from underlying issues that benefit from Chiropractic adjustments, Acupuncture, or Dry Needling.

At Integrative Health and Rehabilitation, we specialize in helping patients find relief from pain and improve their mobility. Don’t hesitate to reach out if you need support. Your neck health is essential; sometimes, extra guidance can make all the difference.

Perform the Best Neck Stretches Regularly

Gentle, regular stretching can improve neck flexibility and reduce neck pain. The key is to perform them consistently. By incorporating these safe stretches into your routine, you’re giving your neck the care it deserves. Listen to your body, breathe deeply, and take it slow. These stretches are designed for general wellness and are safe for most people. If you’re unsure about starting a neck stretching program, contact Integrative Health and Rehabilitation, and we’ll answer any questions. Combine these exercises with the best core strengthening exercises to reduce pain and improve performance for the whole body.

Because of our convenient location, we are the Chiropractor Denver, Arvada, and Wheat Ridge trusts. We offer professional chiropractic care to address the root causes of your pain. Whether you’re dealing with persistent back pain, joint discomfort, or muscle tightness, our team is here to help you find relief and improve your quality of life. If you’re looking for personalized care, don’t hesitate to schedule a FREE consultation today! Never been to a Chiropractor before? We’ll make your first chiropractic adjustment a simple and comfortable experience. We’re here to help you find lasting relief and live a pain-free life.

* Thank you to Physitrack.com for the use of their videos