Exercises to Loosen Neck

A stiff neck does not have to be the result of long hours sitting at your desk or in front of a computer. Good posture and stretching exercises can alleviate muscle tension and stiffness, with a concurrent reduction in pain and discomfort. Paying attention to proper positioning will help to decrease the stress placed on the neck and shoulders

Shoulder Shrugs

Sitting in an upright position, raise your shoulders toward your ears and hold for three to five seconds. Release and pull your shoulders down and back, squeezing your shoulder blades together. Hold this position for three to five seconds. Repeating this exercise in a series of three to five repetitions will promote decreased tension of the shoulder and upper trapezius muscles.

Lateral Tilts

Keeping your face straight ahead, and your chin up, tilt your head toward your right ear as far as you can comfortably stretch. Hold for 10 seconds and repeat the stretch to the left, holding for 10 seconds. Repeat this exercise as many times as is comfortable. To increase your stretch, keep your shoulders down by grasping your hands behind your lower back.

Cervical Rotation

Turn your face as far as you can toward your right shoulder and hold for 10 seconds. Repeat back to the left. Your chin should almost line up with your shoulder in each direction. Repeat as long as you are comfortable while avoiding stretching too far. To increase your stretch, you may place your fingertips on your chin and apply a gentle pressure.

Neck Roll

While seated in a comfortable upright position, slowly drop your right ear toward your right shoulder, rolling your head back to look at the ceiling and to your left. Reverse the roll so that you move back in the opposite direction. Do not roll in a complete circle, as forward flexion may create increased stress and tension.

Combination

Using the above exercise series, repeat each exercise 10 times allowing for an increased mobility and range of motion. Holding each stretch for at least 10 seconds will allow for optimal stretch. Avoid bouncing or quick movements to reduce any risk of injury to your neck.