Last updated 21/02/2024 by The pain clinics - Interdisciplinary Health

4 stretching exercises against stiff neck

Do you suffer from a stiff neck? Here are 4 stretching exercises that can relieve pain and tension.

Here, our physiotherapists and chiropractors demonstrate The pain clinics - Interdisciplinary Health you 4 recommended stretching exercises for stiff neck and neck pain.

- Less muscle tension and increased flexibility

Stretching can increase mobility and reduce muscle tension. Over time, this type of stretching and mobility exercises can actively contribute to less pain and a better quality of life in everyday life.

"The article has been written in collaboration with, and quality checked by, publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health (see clinic overview here). We always recommend having your pain assessed by knowledgeable healthcare personnel."

Tips: Scroll down to the bottom of the article to see a video of foam rolling exercises.

- Don't let your neck ruin your everyday life

A stiff and sore neck can be really bothersome and can interfere with both work function and daily life. Many of us wait too long to address the problem - and then it may require extra effort to get rid of the problems. Always take symptoms and pain seriously. The smartest thing is to start early with exercises and have it examined by a therapist. In the event of aggravation, it is well documented that the neck can give rise to headaches (cervicogenic headaches) and vertigo (neck vertigo).

1. Lateral stretching of the neck

The area between the neck and shoulders, including the pit of the neck, contains a number of important muscles. These are particularly exposed when we work with static and repetitive tasks in front of the computer or if we browse a lot on our mobile. This is a stretching exercise that can be done several times a day to prevent tense neck muscles.

• Starting position: This stretching exercise for the side of the neck can be performed both sitting and standing.
• execution: Place your head gently to the side. Grasp the head with your hand and stretch with light force. Remember that it should not hurt, but that you should feel a gentle stretching sensation.
• Duration: As a standard, you tend to stretch for 30-60 seconds. You then repeat the stretch on both sides over 3 sets.

2. Up and forward with the chest

An exercise that raises the chest upwards and is often called "oxygenation". The stretching exercise stretches the chest, between the shoulder blades and the nape of the neck.

• Start: Sit on your knees on an exercise mat or yoga mat.
• execution: Place your palms on the ground behind you. Then lean back with your upper body, while pushing your chest up and forward.
• Duration: Hold the stretch for 3 sets of 30 to 60 seconds. The exercise can be performed several times a day.

Pain clinics: Please contact us if you have any questions

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics), including in Oslo (Lambert seats) and Akershus (Eidsvoll Sound og Raw wood), has a distinctively high professional competence in the investigation, treatment and rehabilitation of pain in muscles, tendons, nerves and joints. Toe contact us if you want help from publicly authorized therapists with expertise in these fields.

3. Cat-cow stretch

This is a variation of the more familiar "cat-camel" exercise. This stretch is suitable for you who want to do some stretching in the workplace in front of the computer.

• Starting position: Sit on a chair and place your hands on your knees in front of you.
• Execution – A: Straighten your back and neck until you feel a stretch between your shoulder blades and towards your neck. Hold for 20 seconds.
• Execution – B: Gently bend your neck and chest forward until you feel a stretch. Start slowly and increase gradually.
• Duration: 20 seconds per position. Repeat the exercise 3-5 times.

4. Stretching of the spine

A classic yoga exercise that stretches the spine and further up towards the nape of the neck.

• Start: You start sitting on your knees on an exercise mat or yoga mat.
• execution: Slowly lower your upper body down towards the ground with your arms stretched out in front of you. Carefully lower your head towards the training mat. If you find it uncomfortable to lower your neck that far down, you can also use a yoga block (The link opens in a new browser window) to rest your head on.
• Duration: This is a stretching exercise that many hold for 60 seconds at a time. Then repeat over 3 sets.

Tip: Foam roller against stiffness between the shoulder blades

In the video below shows chiropractor Alexander Andorff how you can use a foam roller to promote increased mobility in the thoracic spine and between the shoulder blades. In the link below you can also read more about our recommended foam roller (The link opens in a new browser window).

Our recommendation: Large foam roller (60 x 15 cm)

Summary: 4 stretching exercises against a stiff neck

"Hello! My name is Alexander Andorff. I am a chiropractor (general and sports chiropractor) and biomechanical rehabilitation therapist. During my career, I have worked with a wide range of patients with stiff necks. One of the most important things when it comes to counteracting and actively working with this type of problem is that you are patient and that you start calmly and controlled. Many people tend to get out of the starting booth too quickly - and forget that the soft tissues and joints must also have time to adapt to the changes. It's a marathon, not a sprint. The exercises and the good self-measures must gradually turn into good habits and not a chore. That's how you succeed in the long run. If you wonder about something, or want active help, just ask contact with me or one of our clinic departments. If you enjoyed these exercises, I think you can also benefit from the training program we have called 5 exercises against muscle tension in the neck and back. "

Other self-measures against a stiff neck

Many of our patients also ask us for good advice in relation to self-treatment. We have already mentioned foam roller earlier in the article here. But two other good self-measures we can also mention are the use of massage balls og relaxation of neck extensors. As a third self-measure, it is also worth mentioning that head pillows with modern memory foam can have a good effect. All links open in a new browser window.

1. Massage balls for self-treatment of muscle knots

Many use trigger point balls, also known as massage balls, to work in a targeted manner against tense muscles and muscle tension. This type of treatment is also known as trigger point treatment, and is frequently used in physical therapy. You can press here or on the picture to read more about how they are used.

2. Relaxation on neck extensors

In the picture you see a combined back and neck stretch. This can therefore be used to rest in positions where a good and ergonomic curvature of the spine is promoted. They can help provide a comfortable stretch in muscles and joints. Many people use these in connection with relaxation techniques (usually such a session is around 20 to 30 minutes). You can read more about it here .

The pain clinics: Your choice for modern treatment

Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Akershus (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions or are wondering about anything.

See clinic overview

Article: 4 stretching exercises against stiff neck

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene Tverrfaglig Helse

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

- Feel free to follow the Vondtklinikkene Verrrfaglig Helse at YOUTUBE

- Feel free to follow the Vondtklinikkene Verrrfaglig Helse at FACEBOOK

Photos and credit

Cover image: iStockphoto (licensed use) | Stock photo ID:1277746149 | Crediting: Photodjo