Studies show 10 to 20% of people suffer from neck pain in a given year. Neck pain occurs even more often in office and computer workers. Most people recover from an episode of neck pain in a few weeks. However, an estimated 1/3 will suffer from ongoing neck pain and stiffness. Thankfully, you can alleviate your pain and stiffness by doing daily neck stretches. This article teaches you 4 easy neck stretches to do at home or work.
Simple Neck Stretches Proven to Help Neck Pain
A study from Europe looked at 125 women with ongoing neck pain. Half of the women attended 8 sessions of manual therapy. This included various manipulation and massage techniques. The other half performed 10 minutes of daily neck stretches.
After 4 weeks, those who received manual therapy reported 48% less pain. Women who performed daily stretches reduced their pain by 39%.
Even though, the manual therapy group reported slightly better pain relief, the difference between groups was not statistically significant. Given the minimal investment in time (10 minutes per day), we recommend starting with the neck stretches before seeking more intensive treatments.
10 Minutes of Daily Neck Stretches Improves Neck Pain and Stiffness
The 4 neck stretches that follow are the exact ones used in the study mentioned above. We recommend you perform them seated in a hard-back chair in a quiet room. You can do them at home or seated at work.
Stretch each muscle up to the point where you perceive a mild stretch. Overly aggressive stretching will lead to increased muscle tension and pain. Easy longer stretches work best.
Upper Trap Stretch
Your upper trapezius muscles span from your shoulder blade out to the top of your shoulder and up to the base of your head. Many people hold extreme amounts of tension in this muscle. Stretching it is easy.
Sit upright in a solid chair. Grasp the back leg of the chair or place one hand behind your back. Lean your head away from the side you are stretching. With your other hand, reach over the top of your head. Apply very gentle pressure away from the side you are stretching. You will feel a stretch anywhere from the top of your shoulder up to the base of your skull.
Breathe slowly and deeply through your nose. Hold each stretch for 20 to 30 seconds. Do 2 to 3 stretches on each side.
Scalene Stretch
Your scalenes are a group of muscles connecting your upper ribs to your neck. The video below targets your middle and anterior scalene muscles. These muscles become tight in people with chronic headaches or forward head posture.
Sit upright in a solid chair. Grasp the back leg of the chair or place one hand behind your back. Lean your head away from the side you are stretching. Then, turn your head towards the side you are stretching and slightly upwards. Feel the stretch on the side of your neck towards the front above your collarbone.
Breathe slowly and deeply through your nose. Hold each stretch for 20 to 30 seconds. Do 2 to 3 stretches on each side.
Suboccipital Stretch
Your suboccipital muscles are tiny structures at the base of your skull. These muscles are implicated in people with chronic headaches.
Sit upright in a solid chair. Grasp the back of your head with one hand. Tuck your chin. With your other hand, apply slight pressure down and in through your chin. Be gentle. Feel the stretch at the base of your skull on both sides.
Breathe slowly and deeply through your nose. Hold each stretch for 20 to 30 seconds. Do 2 to 3 stretches on each side.
Chin Tuck
The last stretch is a general neck mobility exercise that is excellent for people with neck stiffness. The chin tuck restores normal neck posture in people with protruded heads and rounded shoulders. This exercise is especially important for people sitting for most of their day.
To perform the chin tuck, sit upright in a solid back chair. Gently tuck your chin back and simultaneously move your head straight back. Your chin should not lift upwards. And your head should not move down. Your eyes stay level with the horizon. Essentially, you are giving yourself a “double chin” with this exercise.
Contact Your Physical Therapist if You Need More Help with Neck Stretches
As a society, we spend enormous amounts of time looking down at our mobile devices or staring at screens. Because of this, your neck pain and stiffness are not going away on its own. Doing daily neck stretches is an easy and proven way to alleviate neck pain.
Adjusting your posture, doing neck strengthening exercises, and receiving manual therapy will also help your neck pain. Make an appointment with your physical therapist if you would like to learn more about neck stretches and other treatment options.
