1. Do Active Range of Motion
When you have a stiff neck, moving it around carefully can often help to loosen it up. If you have access to moist heat, or even a heating pad, apply it to your neck for about 10 minutes before you exercise. Active range of motion exercises involve moving the neck in its natural axis without forcing it. You can do this by turning your head side to side in each direction as far as your neck will comfortably go, holding it briefly in each end position. Next, alternate tucking your chin to your chest and then looking up to the ceiling. Finally, drop your right ear to your right shoulder, and then your left ear to your left shoulder. Do each of these exercises five or 10 times depending on your comfort level. These motions may be performed sitting, standing or even lying down.
2. Do Passive Range of Motion
Passive range of motion in the neck is best done by a professional. Passive range is when someone moves your neck for you, holding it in an uncomfortable stretched position in order to decrease muscle stiffness. You can do your own passive range of motion by using your hand to pull your head forward or to the side. However, it is best to consult a doctor or physical therapist before trying this out on your own. Done incorrectly, passive range of motion can cause further damage to an already stiff neck.
3. Move Your Shoulders
Believe it or not, neck and shoulder stiffness are often one in the same. Sometimes a stiff neck is caused by tense shoulders, and sometimes it is the other way around. Try loosening the shoulders by shrugging them up, tensing them, and then releasing them back down. Repeat this a few times. Next, roll the shoulders slowly a few times in one direction, and then in the other. Rounding your shoulders forward and then squeezing your shoulder blades together can also help to loosen the lower neck. These exercises, combined with active neck range of motion, will take care of most everyday neck stiffness, such as the kind caused by sleeping poorly.
4. Examine Your Posture
No, this is not an exercise. However, looking at your posture can help you to determine why you have a stiff neck. If your head sits too far forward, it places pressure on the upper shoulders and lower neck, leading to neck stiffness. In this case, it is important to strengthen the muscles in the back of the neck and the shoulders so that the head will naturally sit in a more neutral position. If you notice that your neck is out of alignment, consult a doctor or physical therapist who can help you ease it back into place.
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