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

5 exercises against muscle tension in the neck and shoulder

Do you wake up with a stiff neck? And are your shoulders often raised under your ears?

Then try these 5 exercises that can help you loosen up muscle tension and tighten muscles in the neck and shoulder. Feel free to share with a friend who is bothered with a tight neck.

- Better blood circulation and mobility

Here are 5 exercises that can tighten tight muscles, increase blood circulation and contribute to more movement in the muscles and joints. Tight muscles and neck and shoulder muscles are common. These exercises can help you reduce the muscle tension you build up throughout the day. Exercise should be tailored to your personal health.

It can be advantageous to combine treatment with a publicly authorized clinic for optimal recovery. These 5 exercises have a particular focus on increasing mobility and loosening up muscle tension. Feel free to contact us on our Facebook page or in the comment field if you have input or comments.

"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 below to see a training video with effective range of motion exercises and stretches for a stiff neck.

VIDEO: 5 stretching exercises for a stiff neck

These five exercise and stretching exercises can help you loosen up deep muscle tension in your neck and shoulders. The exercises are laid out so that they can be done daily and by all age groups. In the video shows chiropractor Alexander Andorff from Lambertseter Chiropractor Center and Physiotherapy (Oslo) presented the exercises.

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1. Cat and camel

The vast majority of people who have tried yoga will recognize this exercise. It is known for being a nice and comprehensive spinal exercise. You let your back sink deep like a camel - before you then act like a cat and shoot your back. In this way, you go through the range of motion of the back in a good and safe way.

• reps: 6-10 repetitions (3-4 sets)

2. Stretching of the trapezius

The upper trapezius is the muscle responsible for raising the shoulders. So when after a long day you feel that your shoulders are hoisted under your ears - then you can literally blame them. This exercise ensures that you regularly stretch this muscle group which is a known contributor to tight neck and headaches.

• Starting Position: The exercise can be performed sitting or standing. Let your arms rest straight down.
• execution: Bring your head down to the side. The ear should point towards the shoulder. If you want extra stretch, you can use your hand and pull gently. You should then feel that it stretches on the other side of the neck, as well as down towards the upper part of the shoulder blade and the nape of the neck. We would go so far as to claim that this is perhaps the best stretching exercise against muscle tension in the neck and shoulder.
• Duration: 30-60 seconds per stretch. Repeat 2-3 times on each side.

The pain clinics: Get in touch 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. Extension of upper back and neck

Does your neck feel like you've been hanging your head all day? Maybe you have it in front of the PC screen? Then this yoga exercise is for you. This yoga position opens up the chest, stretches the abdominal muscles and activates the back in a good way.

• Starting Position: Lying on your stomach on a yoga mat or exercise mat.
• execution: Place your palms down on the floor at the level of the middle part of the ribs. Bring your legs together, with the top of your foot facing down, and use your back to lift yourself up and partially backwards. Push the chest forward and feel the back stretch.
• Duration: Hold the position for 10-20 seconds. Repeat 5-10 repetitions.

Tips: Bruk yoga block when you stretch

Did you know yoga blocks is an aid many recommend? There are specially designed blocks that give you support for positions within stretching, yoga and mobility training. In the link here or via the image above you can read more about these (The link opens in a new browser window).

4. Stretching exercise for the spine

The musculature that runs on each side of the spine is called the paraspinal musculature - after a long day of static work, it can be nice to stretch this out in a gentle way. This is a very relaxing stretching exercise that is good for the back, neck and shoulders.

• Starting position: Sit on your knees on an exercise mat or yoga mat.
• execution: Stretch your arms in front of you and let your back bend forward. The head can be rested against the surface. If you find it difficult to get all the way down or if you think it is heavy on the neck, then you can yoga block be useful for increased comfort (as you can rest your head on it). The exercise stretches the spine, the shoulder arches and the transition of the neck.
• Duration: Hold the stretch for 30-60 seconds. Then repeat the stretch 2-3 times.

5. Stretching exercise on a foam roller

The foam roller is a rather ingenious self-help tool that you can use against both muscle tension and joint stiffness. In English, foam roller is better known as foam roller.

• Starting Position: Lie down on the foam roller so that you get support for your back. You need a foam roller that is at least 60 cm long.
• execution: Bring your arms out to the side and pull your shoulder blades together. Then release back up.
• Duration: 30-60 seconds. Repeat 3-4 times.

Tips: Self-help for sore muscles with a foam roller

En large foam roller you can probably argue that everyone should have one in their home. The main advantage lies in the fact that it has such a wide and varied range of use - and can easily be used for muscle pain and stiff joints in almost the entire body. Read more about it here or by pressing the image above (The link opens in a new browser window).

Summary: 5 exercises against muscle tension in the neck and shoulder

"Hello! My name is Alexander Andorff, chiropractor (general and sports chiropractor) and biomechanical rehabilitation therapist, at Pain clinics Interdisciplinary Health. I have extensive experience with work within investigation, physical treatment and training of both injuries and pain in the neck and shoulders. Among other things, I have worked actively with elite players in handball at the very highest level - and there you naturally see a lot of this type of problem. One thing I would like to emphasize when it comes to muscle tension in the neck and shoulders is that the daily effort plays a central role - so even doing maybe just 2-3 of these exercises on a busy day can have an incredible effect say. As mentioned earlier, it is also just a matter of contacting meg or any of our clinics if you have any questions or comments. I wish you all the best in the future!”

Others recommended self-measures against muscle tension in the neck and shoulders

Earlier in the article, we recommended both a foam roller and a yoga block in the fight against muscular pain. Regular movement and exercises can also prevent reduced function in soft tissues and joints. Many of our patients ask what kind of self-measures they can try themselves to gain better control over pain and ailments. Here are 3 of the tips, in addition to the foam roller, that we like to recommend when it comes to tension in the neck and shoulders. The links open in a new browser window.

1. Self-massage with arnica gel or heating gel

Most heat salves and heat gels contain the active ingredient from chilies (capsaicin). This has a documented effect when it comes to reducing pain and the pain signaling substance substance P.¹ But remember to use a very thin layer, as they are quite effective (only use a small drop when you first try). Arnicagel is another type of gel that many people use for muscle and joint pain.

Our recommendation: Pinofit heat salve

2. Use of trigger point balls against sore muscle knots

Trigger point treatment is a well-known form of treatment. The treatment technique involves actively working against muscle knots, i.e. accumulations of muscular damage tissue, and causes increased circulation into the area. The effect is that this area, which already had reduced circulation, gets better access to essential nutrients for normal soft tissue repair (for example elastin and collagen).

We recommend: Set of 2x massage balls in different sizes (natural cork)

3. Relaxation with back and neck stretches

In our modern age, we are exposed to large amounts of physical and mental stress. The constant availability and the fact that we have to be "on" at all times of the day is not good for us. This is precisely why it is so important to make active choices in the form of relaxation. Many people, for example, take a relaxation session on a back and neck stretch (20-30 minutes daily). The beauty of these is that they promote natural curvature in the neck and back, and that they make us really relax.

We recommend: Combined back and neck stretch

The pain clinics: Your choice for modern interdisciplinary health

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.

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Article: 5 exercises against muscle tension in the neck and shoulders

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

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.

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Research and sources

1. Anand et al, 2011. Topical capsaicin for pain management: therapeutic potential and mechanisms of action of the new high-concentration capsaicin 8% patch. Br J Anaesth . 2011 Oct;107(4):490-502.

Photos and credit

Neck stretching image: Istockphoto (licensed use). IStock photo ID: 801157544, Credit: LittleBee80

Backbend Stretch: Istockphoto (licensed use). IStock photo ID: 840155354. Credit: fizkes

Other images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.