The 8 Best Stretches to Relieve a Tight Neck

Dealing with a stubborn tense neck? Sometimes, your workouts can be to blame, among other causes (but, more on that later). No matter how it happens, neck tightness and tension can keep you from feeling (and performing) your best. Enter neck stretches. 

By stretching your neck regularly, you can start to find sweet relief for your tight or tense neck muscles. Experts dive into everything you need to know about the best neck stretches below.

Note: if you are experiencing pain beyond general tension, it’s a good idea to seek medical attention before trying to stretch your neck.

What Contributes to Neck Tension or Tightness?

There are many potential causes of pesky neck tension or tightness. Poor posture, stress, poor sleeping positions, and overexertion while exercising are some of the most common causes, according to physical therapist and owner of Intown Physical Therapy in Atlanta, Ingrid Anderson. Your daily routine or job can also be a factor. “[People] who work in occupations that require them to perform repetitive movements often strain the muscles in their neck,” adds Peloton Instructor Leanne Hainsby. Carrying heavy bags around and using computers and phones can also contribute, says Leanne.

As you’re working out, the muscles in your neck and upper chest are stabilizing the head and shoulders. This stabilization usually activates when you’re lifting, pushing, pulling, or throwing. Although keeping your head and shoulder stable during a workout is important, you can overdo it, which will cause your neck to tighten up post-workout—especially if you're skipping your cooldown, which involves stretching the muscles used during the workout.

Life can sometimes throw the body out of alignment with your line of gravity—also known as the line of how the skeleton stacks on top of itself from the head to the toes. “The more in line we are, the more we are supported by our skeleton, but the further we lean out of that straight line, other muscle groups must compensate to hold our head up, maintain balance, and do work,” explains Anderson. 

Neck Stretch Benefits 

A key benefit to stretching a tense neck is improving your range of motion—which leads to improved posture. By improving your range of motion, you’ll be able to realign your neck with the rest of your skeleton. Why? Because your neck will have the room to move back into place. “Excessive tension in the muscles of the neck and chest can deviate the head and shoulders out of the line of gravity mentioned earlier,” says Anderson. “Adequate stretching reduces these deviations and improves the ability to achieve and maintain ‘good’ posture.” 

5 Neck Stretches to Ease Tension

Neck Tilt Stretch

Neck Rotations 

Posterior Scalene Stretch

Sternocleidomastoid Stretch

Forward Backward Tilt

3 Neck Stretches for Better Posture

Foam Roller Base of Neck Stretch

Chin Tuck Stretch

Doorway Stretch

Safety Considerations for Neck Stretching

First, as a general rule, if you're experiencing neck pain and are finding that it greatly interferes with your day-to-day responsibilities, ability to sleep, or do your job, you should seek medical advice. 

Before you start stretching your neck, there are a couple of things to consider when it comes to stretching safely. As you’re performing any neck stretch, avoid engaging the muscles on both sides of your neck at the same time. One side will be active while the other is relaxed and receiving the stretch. “Make sure you are positioned to let gravity do most of the work,” Anderson notes. 

Another thing to remember is to avoid stretching until you feel pain. “A little discomfort is normal with a stretch, but pain is a warning of potential injury,” says Anderson. Also, prolonged neck pain could be a sign of something more serious, per Anderson. So, again if you are concerned about your neck pain, make time to speak with a medical professional. 

How to Add Neck Stretches to Your Routine

“Integrating mini breaks or movement ‘snacks’ is the best way to get in these exercises,” says Anderson. To get your neck stretch “snacks” in for the day, set aside 30 seconds every 30 minutes to do a stretch. Setting a timer, or doing a stretch when you check your email is a great way to ensure that you’re stretching your neck throughout the day. However, if every 30 minutes is too frequent, then aim to do one 30 second stretch per hour during your eight hour work day. “If you do one an hour, that's eight stretches you got in during the day,” says Anderson. 

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.