Various factors can cause a stiff neck, including tension, poor posture, carrying a heavy bag over your shoulder or cradling a phone between your shoulder and neck. Neck stiffness usually lasts just a few hours or days, and can be relieved by stretching or massage, according to MayoClinic.com. A painful or stiff neck that lasts more than several weeks is considered chronic. Consult your doctor before starting any new exercise program.
Shoulder Shrugs
This exercise provides effective muscle activation for relieving a stiff neck, according to the National Institutes of Health. It stretches the trapezius, the large neck muscle that keeps your head upright. Stand with your feet shoulder-width apart and arms by your sides. Lift your shoulders toward your ears as you keep your spine tall and straight. Hold for two breaths and then release. Do five repetitions. You might want to hold a weighted dumbbell in each hand. Shoulder shrugs can also be done while seated.
Tilting Head
Take a deep breath, and as you exhale, slowly tilt your head over to the right side. Do not try to touch your shoulder with your ear -- just enjoy the lengthening sensation along the left side of your neck. Hold this posture for two breaths and then return your head to center. Now tilt your head toward your left shoulder and feel the stretch along the right side of your neck. Hold for two breaths. Do five or more repetitions three times a day.
Turning Head
Slowly turn your head as far as you can to look toward the right. Hold the posture for two breaths and then return your head to the center. Slowly turn your head to look left, and hold this for two breaths. Do five to 10 repetitions of this exercise three times a day.
Up and Down
This stretch can help release tight neck muscles. Lift your chin slowly and carefully, so you can look up. Go just as far as you can without forcing the stretch. Hold the posture for two breaths and then slowly bring your chin back to the starting position. Now drop your chin toward your chest and hold for two breaths. Do at least five repetitions, three times a day.
Preventing a Stiff Neck
Avoid straining or forcing a stretch, which could cause or aggravate a stiff neck. Good posture helps prevent neck tension, advises MayoClinic.com. When standing or sitting, keep your torso straight above your hips, your spine tall and shoulders relaxed. As you sit at the computer, ensure that your monitor is at eye level so you are not hunching forward to see it.
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