Deep Neck Stretches

Neck pain can result from spending many hours hunched over a computer and poor posture. Deep neck stretches that attend to different muscles in your neck help loosen up, relax and elongate them. Stretching for a few minutes at your desk or integrating neck stretches into your flexibility routine may alleviate stiffness and pain associated with a tense neck.

Head to Shoulder

This stretch alleviates tension in your sternocleidomastoid muscles, which are located on both sides of your neck and help rotate and flex your neck. Sit comfortably on a chair. Straighten your back, relax your shoulders, lift your chin parallel to the ground, and align your neck and spine. Square your shoulders and hips forward. Lift your right arm directly overhead and place your right hand on the left side of your head. Slowly lower your head toward your right shoulder while gazing forward. Use your right hand to deepen the stretch and maintain relaxed shoulders throughout the stretch. Stop when you feel a stretch in the left side of your neck. Push down on your left shoulder with your left hand to deepen the stretch. Hold for 30 seconds and release. Do the same on your opposite side.

Head to Chest

This stretch reduces tension in your trapezius muscles, which extend down your neck and into your back. It also stretches your scalene muscles, which work in conjunction with your sternocleidomastoid to flex your neck. Interlace your fingers and place your hands on the back of your head. Lift your chin parallel to the floor, align your head and spine, relax your shoulders and straighten your back. Slowly lower your chin toward your chest and use your hands to push your head deeper into the stretch. Stop when you feel a stretch in the back of your neck and hold for 30 seconds. Turn your head slightly toward your right armpit and hold for 15 seconds. Turn your head slightly toward your left armpit and hold for 15 seconds.

Head Tilt

This stretch also stretches your sternocleidomastoid muscles. Sit up straight, relax your shoulders, align your head and spine and place your fingertips on your forehead. Lower your head behind you and push your head with your fingers to deepen the stretch. Stop when you feel a stretch in the front of your neck and hold for 30 seconds.

Side to Side

This stretch reduces neck tension while increasing your neck's range of motion. Improving your neck's range of motion may increase your ability to deepen your stretches. Sit comfortably, relax your shoulders and align your head and spine. Lift your chin parallel to the ground and turn your head to your left without moving either shoulder. Stop when you feel a stretch in the right side of your neck and hold for 30 seconds. Do the same on your opposite side.