Neck Stretch Exercises

Poor posture, hunching over a computer for hours and sleeping positions are some of the causes of neck pain and stiffness. Muscular strain and tension in the back, shoulders, vertebrae and jaw all influence neck mobility and flexibility. Neck stretches target tight muscles in the neck and alleviate tension in the neck and affected surrounding areas, including the shoulders and upper back. The American College of Sports Medicine recommends doing two weekly stretching sessions to increase flexibility and reduce muscular tension.

Neck Turns

Neck turns reduce tension in your suboccipital muscles, small muscles located on the back of your neck that are responsible for neck rotation. Tightness in this region causes headaches and neck pain. Sit on a chair and press your upper body against the back of it. Place your feet on the floor, hip-width apart. Lift your chin parallel to the floor and square your shoulders. Keep your back and your shoulders still and squared during this stretch to ensure full neck rotation. Turn your head as far as you can toward the right, without dropping your chin, and pause for three seconds. Return your head to the middle and do the same on your left. Repeat eight times before resting.

Chin to Chest

The chin to chest stretch alleviates muscular tension in the trapezius, located on your upper back, and your sternocleidomastoid, which runs below your ears and into the lower part of your neck. Stand up straight, feet hip-width apart. Lift your chin parallel to the floor and hang your arms by your sides. Slowly, lower your chin toward your chest, stopping when you feel a stretch in the back of your neck and shoulders. Hold this position for 20 to 30 seconds; then release. Place your fingers behind your head and press down gently for a deeper stretch. For maximum benefits, repeat the stretch two to three times.

Ear to Shoulder

The ear to shoulder stretch releases tension in the neck and upper back. It stretches the sternocleidomastoid and the scalene muscles, located on the sides of the neck. Tight scalene muscles cause the head to pull in the direction of the tense muscle, which causes head and neck pain. Sit on the edge of a chair and place your feet on the ground, hip-width apart. Hang your arms by your sides. Lift your chin parallel to the ground and relax your shoulders. Lower your left ear toward your left shoulder, stopping when you feel a stretch in the right side of your neck. Go deeper in the stretch by pushing your right hand toward the floor while you stretch this side. Hold for 20 to 30 seconds and do the same on your opposite side. Do this stretch two to three times.