The 6 Best Neck Stretches to Relieve Pain

Neck Pain Relief: Essential Stretches

Millions of people suffer from temporary or chronic neck pain. It can be a disabling condition because it limits your physical abilities and takes a significant toll on the mind. Neck pain can affect all aspects of your life, including work, social life, and hobbies. 

When you suffer from pain, it may be tempting to turn to painkillers, but they only offer temporary relief. They don't address the root issue, and repeated use is detrimental to your health in the long run. As a chiropractic clinic, we’re dedicated to treating patients by fixing the causes of pain, not just treating the pain itself. We encourage patients to employ stretches and exercises outside our office for muscle strengthening, conditioning, and expanding range of motion. 

Whether you have a kink in your neck caused by sleeping funny, you've had a stressful work week, or if you just want to get more limber, neck exercises are a great way to reduce pain and prevent it in the future. Here are six stretches you can do any time, even at work!

Standing Neck Stretch

This stretch targets the main muscles that contribute to tension pain. 
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1. Stand up straight with your feet shoulder-width and a slight bend in the knees.
2. Slowly tilt your head to the left, bringing your left ear as close as possible to your left shoulder while looking forward.
3. Slightly turn your chin toward the floor and hold this pose for 15 seconds.
4. Slowly lift the head to an upright position and repeat for your right side.

Head Turns

To restore or maintain your neck's range of motion, do head turns once or twice daily. 
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1. Sit up straight in your chair or stand up, feet shoulder-width apart. 
2. Take a deep breath and slowly exhale. As you exhale, slowly turn your head to the left as if you're looking over your shoulder. 
3. Once your head is fully turned, hold the position for one second and slowly begin to inhale.
4. As you inhale, slowly rotate your head back to its original position. Hold for one second.
5. Slowly inhale once again and, this time, turn your head to the right.
6. Repeat this entire process four times.

The Arm Pull

This stretch is done standing up and stretches the sides of the neck. 

1. Stand up straight with your feet hip-width apart. 
   
2. Let both hands hang behind your back. Grab your left wrist with your right hand. 
   
3. With your right hand, slowly pull your left arm to straighten it and gently pull it straight back, away from the body. 
   
4. Increase the stretch by lowering your right ear toward your shoulder. 
   
5. Hold this pose for 15 seconds and switch sides.
   

Head Tilts

Tilts are one of the easiest and most effective stretches. You can do it standing up or sitting down. 

1. Sit or stand up with your back straightened. Look straight ahead. 
   
2. Slowly lower your head, bringing your chin to your chest. Hold for 15-30 seconds. 
   
3. Take a deep breath and bring your head back to its original position as you exhale. 
   
4. Tilt your head up so that you're looking at the ceiling, bringing the base of your skull to your back. Hold for 10 seconds, then slowly bring your head back to its original position.
   
5. Repeat five times. ​
   

Shoulder Rolls

Shoulder rolls are one of the most common and prominent stretches among athletes, and for a good reason. They relieve tension, stiffness, and stress while promoting better joint circulation.

1. Stand up straight, feet shoulder-width apart.
   
2. Raise your shoulders toward your ears. 
   
3. Move your shoulders forward in a circular motion as your hands remain at your sides. Do this 5-10 times. 
   
4. Return to the starting position and repeat, this time rotating the shoulders in a circular motion backward.
   

Chin Tucks

Chin tucks are another effective stretch that can easily be performed anywhere. 

1. From a sitting or standing position, look straight ahead with your neck and shoulders relaxed. 
   
2. Glide your chin straight back and tuck your chin to your neck. 
   
3. You should feel your neck and the base of your head stretching from this position. Hold this position for five seconds. 
   
4. Return to your head and chin to the starting position. 
   
5. Repeat up to 10 times as needed.
   

Chiropractic Treatment for Neck Pain

Stretches are great at-home exercises to relieve temporary pain caused by stress or tension. It's also great to strengthen the muscles and build a better range of motion to prevent injury in the future. However, be careful not to stretch more than the recommended amounts and only stretch within the range of your ability. Stretching too often or beyond a comfortable range of movement can cause injuries.

If you suffer from intense and chronic neck pain every day, there may be a more elaborate underlying issue, especially if you've experienced a recent accident or injury. To maintain your health, contact us today for a chiropractic evaluation.

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