We all felt that annoying tightness and discomfort in our necks after a night of poor sleep. If we want a long term solution, try these exercises for a stiff neck. We have to work on preventive measures like these to stop it from happening. Like we discussed in How To Cure Neck Pain Fast At Home there are other considerations like postural awareness and massage techniques to help!
Like I always tell our clients, “We have to address the whole system, meaning more than just the cervical spine (our neck) where the pain might be. We have to also account for how our thoracic spine (the middle part of your upper back) and shoulder are moving as well.”
For us to get the best results with decreasing discomfort and neck stiffness we have to include both static and dynamic options. You might be thinking that neck stretches are something you just hold and then let go, but it’s super important to apply them to movement. Let’s dive into 5 easy exercises for a stiff neck so you can move freely and without pain or worry.
Disclaimer: If you awake with alarming symptoms such as increased numbness or tingling in your arm or hands, you should see a physical therapist to get a thorough assessment before trying anything which might worsen your symptoms. However please note these stretches and exercises are for healthy people without existing back or neck conditions. They should not cause any pain when done correctly. If you feel an increase in pain or discomfort stop immediately. Please consult with your physician or physical therapist for proper screening before starting any new exercise program.
Top 5 Easy Exercises For A Stiff Neck
Our Top Exercises:
1. Chin Nods
2. Neck Rotations
3. Upper Trap Stretch
4. Cat Camel
5. Child Pose Stretch with Thread the Needle
1. Chin Nods
Purpose: Our muscles along the base of our skull can cause stiffness and tightness into the rest of our neck. Performing this exercise allows those muscles to relax and get a gentle stretch allowing more movement.
1. Start laying on your back while your head is on a comfortable pillow and in a relaxed position. Not having your chin to your chest and not having your neck tilted so you are looking behind you. You want to be staring straight up at the ceiling.
2. Slowly tilt your chin to your chest without lifting your head off the pillow.
3. You will feel a slight stretch at the base of your skull (think you are making a double chin).
4. Hold for 5 seconds and release, perform up to 10x
2. Neck Rotation Exercise For A Stiff Neck
Purpose: Slowly improving neck rotation and the ability to turn your head without adding too much stress to the tissues. This can be performed in a seated or standing position.
1. Start by looking straight ahead and allowing yourself to relax your shoulders.
2. Keep your chin tucked down slightly. Turn your head gently to the right, hold for 1-2 seconds. Then gently return to the center. Now gently turn your head to the left however remember to not strain your neck or push yourself to the point that you feel pain or cramping.
3. Hold for 2-3 seconds before moving your head to the opposite side.
4. Repeat this stretch up to 10x in each direction, two times a day
3. Upper Trap Stretch For Neck Stiffness
Purpose: This stretch helps isolate your upper trap muscle that is on the top of your shoulder which attaches at the base of your skull. Our goal is to loosen up the muscle tension to allow range of motion. This muscle is crucial with turning your head, looking up and down.
1. Start standing or sitting tall, and slowly tilt your head to the side while looking straight ahead. Place your opposite hand on the top of your head.
2. Pull gently your head toward your shoulder until you feel a stretch in your neck.
3. Hold for at least 10 seconds and up to 30 seconds. You can take 3-4 deep diaphragmatic breaths and let go of the stretch. You can repeat it on the other side.
4. Perform up to 3-5x each side.
4. Cat Camel For Tight Neck Muscles
Purpose: Our spine is made to flex and extend but sometimes during sleep they become stiff. If this happens it can result in limitation of motion or flexibility to perform the simplest task.
1. Start on all fours with your hands under shoulders and knees under your hips.
2. Slowly take a deep breath in and arch your back like a cat (arching your back toward the ceiling)
3. Hold for 5 seconds as you exhale and slowly relax your spine in a reverse motion. We want to end with your back sunken toward the floor. Hold for 5 seconds and exhale.
4. As you perform these motions, slowly work on tucking your head when in the arch position. However we want to keep your head neutral when performing a camel to avoid strain to the neck.
5. Perform up to 5x each way holding 5-10 seconds.
5. Child Pose With Thread The Needle
Purpose: This stretch allows you to work on spinal mobility and muscle stretching for your back, shoulder, and neck muscles all at once.
1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Reach your right arm underneath your left shoulder and across your body with your palm facing up.
3. Bend your left elbow as you gently lean into your right side. You will feel a stretch in your right low back along your spine and into your shoulder.
4. Hold for one full diaphragmatic breath cycle (a deep inhale and deep exhale) in that bottom position then return to the starting position. Repeat to the other side.
5. Perform up to 5x on each side.
These exercises for a stiff neck are designed to improve mobility, help relax your neck muscles and improve flexibility. Remember, as mentioned in our other blogs, making sure you get to the root of why your neck is stiff and waking up in pain is the real solution.
(c) [2022] [Ashley Irvin, Intuitive Choice Physical Therapy and Wellness]
Ashley and Megan started Intuitive Choice Physical Therapy and Wellness to provide alternatives to our broken healthcare system and create the opportunity to serve their clients like family. We look forward to partnering with you on your journey toward true wellness.
