Stretches Anywhere for a Stiff Neck

Although a stiff neck is usually caused by a relatively minor injury, such as a strained muscle or a sprained ligament, the pain can be sharp or burning. Minimizing painful movement and resting a stiff neck is great for your condition, but it's also important to keep your neck mobile to avoid further muscle stiffness or deconditioning.

This article covers 4 stretches that can be done anywhere to improve neck flexibility and function, and examines which movements to modify or avoid until your neck feels better. Some of these stretches may feel good or help reduce pain and stiffness, while others may not. If certain movements start to increase the pain, stop immediately and try other movements.

1. Neck Extension (Back Bends)

Gently extend your neck by looking up and bringing your head back while keeping your shoulders and back still. Once your head is back as far as you can without increasing pain, try holding the stretch for 5 seconds before returning your head to a neutral (starting) position.

During a neck extension exercise, the stretch is felt along the front of the neck through the throat. The muscles working on the back of the neck can also be felt, from the base of the skull all the way up to the upper back.

2. Neck Flexion (Forward Bending)

Slowly lower your chin to your chest and look down while only moving your head. Once your head is bent forward as far as it is comfortable, hold the stretch for 5 seconds before returning to a neutral position.

The neck flexion stretch is felt across the back of the neck.

3. Side Neck Flexion (Side Bending)

Slowly bend your head to one side, for example by bringing your left ear towards your left shoulder. During this stretch, the shoulders and back remain still while the neck is bent to the side. Once your head is flexed as far as you can comfortably move to the side, try to hold the stretch for 5 seconds before returning your head to a neutral position. This stretch is then repeated in the opposite direction.

When sideways neck flexion is performed by bending the head toward the left shoulder, a stretch is felt along the right side of the neck.

4. Neck Rotation (Turning Side to Side)

Keeping your back straight and shoulders straight, gradually turn your head to the left as far as it will go naturally without adding to the pain. Once the head reaches its limit of rotation, hold the stretch for 5 seconds before returning to a neutral position. This same stretch is then repeated to the right.

Of all the stretches known to have a stiff neck, rotations are often the most challenging, especially on one side or the other. It is recommended to only partially rotate the neck if that is all that can be done without increasing pain.

Reward Frequent Neck Stretches

For acute stiff necks that are very painful and difficult to move, it may make sense to only try each of these stretches once before resting them. These stretches can then be tried again a few hours later, or possibly the next day.

Over time, these stretches may start to feel more comfortable and can be increased, for example by holding the stretch for 10 seconds, or doing multiple sets. At each step, it's important to remember that the goal is to improve neck flexibility and function, not increase pain.

Once the initial neck pain and stiffness has reduced, more involved repeated strengthening and stretching of the neck can be done long term to reduce the risk of the pain returning.

When to Seek Medical Help

If a stiff neck is accompanied by a severe headache, fever, nausea, dizziness, tingling in the arms, weakness, or other bothersome symptoms, seek medical attention immediately.

Also, if a person has a history of serious medical conditions, or if neck pain or stiffness does not start to improve within a few days, it is advisable to schedule an appointment with a doctor before resuming exercise.