Logan Steele
Neck tension is a common complaint, often caused by poor posture, stress, poor sleeping positions, and overexertion during exercise. Working on a computer all day can also cause muscle stiffness, as can staring down at your phone screen. To loosen tight neck muscles, it is important to stretch regularly, and there are many simple stretches that can be done at home or at work. However, if you are experiencing pain beyond general tension, it is a good idea to seek medical attention before trying to stretch your neck.
How to Loosen Tight Neck Muscles
| Characteristics | Values |
|---|---|
| Cause | Poor posture, stress, poor sleeping positions, overexertion while exercising, carrying heavy bags, using computers and phones |
| Prevention Techniques | Positioning the computer at eye level, stretching the neck muscles, postural awareness, movement-based stretching |
| Stretches | Neck extension exercises, neck flexion stretch, neck rotation exercises, PMR, yoga |
| Advice | Avoid stretching until you feel pain, seek medical attention if you are experiencing pain beyond general tension |
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What You'll Learn
Neck extension exercises
Neck Extension Stretch
- Sit up tall in a chair, facing forward.
- Tilt your head upwards, looking up towards the ceiling.
- Keep your chin tilted up as far as you can without pain.
- Hold the stretch for 5 breaths.
- Repeat this exercise 10 times.
Neck Retraction
- Begin in a hook-lying position.
- Place a book under your head (use a thicker book for larger postural distortion).
- Tuck your chin towards your neck.
- Press the back of your head into the book, keeping your chin tucked.
- Hold this position for 10 seconds.
- Repeat for a total of 10 repetitions.
Quadruped Neck Retraction
- Get on your hands and knees in a quadruped position.
- Relax your shoulder blades and maintain a neutral posture in your thoracic and lumbar spines.
- Tuck your chin towards your neck, then gently extend your head back towards the ceiling.
- Focus on feeling the muscles contract along your spine, without increasing activation in the Levator Scapulae or Upper Trapezius muscles.
Neck Flexion
- Start with your neck straight.
- Slowly slide your chin forward and downward towards your chest.
- Hold for 5 seconds, then return to the starting position.
- Repeat this exercise 10 times.
Remember to always move gently and slowly when performing neck exercises. Avoid any exercises that cause increased pain, and be sure to breathe deeply and slowly during these exercises.
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Lateral neck flexion exercises
Neck pain and stiffness are often caused by spending a lot of time in front of a computer or looking down at a phone screen. This can be prevented by ensuring that your computer is at eye level, and by doing neck exercises to improve flexibility, relieve tension, and enhance posture.
You can increase the stretch by bringing your hand to the top of your head and gently applying light pressure with your fingertips. You can also stretch the sternocleidomastoid by slowly lifting your chin upwards after laterally flexing your neck.
This exercise can be performed as a PNF (Proprioception Neuromuscular Facilitation) stretch. To do this, place your hand on the side of your head and push into your head while resisting the movement with your neck muscles. Continue to apply pressure as you bend your neck in the direction of the push, still resisting the pressure. Once you have reached the maximal tolerable end range, return to the neutral position, continuing to resist the pressure.
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Neck rotation exercises
Neck Rotation
- Start by looking straight ahead.
- Slowly turn your head to the left.
- Hold for 10 seconds, then return to the starting position.
- Repeat the same movement to the right.
- Do 10 repetitions for each side.
Resistance Neck Rotation
- Start by looking straight ahead.
- Slowly lean your head to the left.
- Using your left hand for resistance, use the muscles in your neck to press against it.
- Hold for 5 seconds, then return to the starting position.
- Repeat the same movement to the right.
- Do 10 repetitions for each side.
Upper Trapezius Stretch
- Sit up tall with good posture, keeping your shoulders down.
- Grasp the bottom of the seat with one hand.
- Slightly turn your ear to your shoulder until a comfortable stretch is felt on the opposite side of your neck.
- Hold this position for 20 seconds.
- Repeat 3 times on each side.
- Perform this exercise twice a day.
It is important to remember not to strain your neck or push yourself to the point of pain. If you feel any discomfort or pain, stop the exercise immediately. Additionally, if you have a history of serious medical conditions or if your neck pain does not improve within a few days, consult a doctor or physical therapist before continuing with these exercises.
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Stress management
Neck tension and tightness are common symptoms of stress and anxiety. When the brain senses stress, it signals the release of hormones such as cortisol and epinephrine, which increase heart rate and blood pressure, and tighten the muscles. This automatic "fight or flight" response is your body's way of gearing up to face a perceived physical threat. However, your body responds in the same way even when the threat is not physical, such as when you are stuck in traffic or dealing with work pressure. As a result, your muscles may tighten up.
Progressive Muscle Relaxation (PMR)
According to a 2013 study, PMR can help reduce symptoms of chronic neck pain. To do PMR, simply tense each muscle group in your body one at a time and hold for 5 seconds. On the exhale, relax the muscles for 10 to 20 seconds before moving to the next muscle group. Regular practice is key, and over time, you will likely find that your body returns to a calmer, more restful state.
Meditation
Research has shown that meditation may help reduce the inflammation response caused by stress and decrease anxiety. Start with 5 minutes of meditation at a time and increase by a few minutes each week.
Yoga
Yoga is an excellent activity to help release stress-related tension in your neck and shoulders. One study found that 9 weeks of yoga resulted in pain relief and functional improvements in people with neck pain.
Exercise
Exercise is a healthy coping strategy that can help improve blood flow to stiff muscles, reduce inflammation, and relieve stress.
Posture
Poor posture is a common cause of tension in the neck. Years of poor posture can weaken the muscles and joints in your neck, leading to chronic pain. Adjust your workstation so that your computer is at eye level to avoid neck strain and improve your posture.
Neck Stretches
In addition to the above, you can try various neck stretches to relieve tension and improve flexibility and motion. These include:
- Neck retraction: Look straight ahead with your chin tucked down slightly. Pull your head and chin backward slowly, as if you’re trying to create a double chin.
- Neck extension: Gradually lower your chin toward your chest and look downward, holding for 5 seconds before returning to a neutral position.
- Lateral neck flexion: Slowly bend your head to one side, such as by bringing your left ear toward your left shoulder, and hold for 5 seconds.
- Neck rotation: While keeping your back straight and shoulders still, gradually turn your head to the left as far as possible without increasing pain, and hold for 5 seconds.
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Regular stretching
Neck Retraction
Stand or sit tall, looking straight ahead. Place your hand on the same side of your tilted head on top of your head and press lightly with your fingertips. Gently pull your neck to the left and hold for 5-10 seconds. Repeat on the right side.
Neck Extension
Gradually lower your chin toward your chest and look downward, moving your head only. Once your head has flexed forward as far as it can comfortably go, hold the stretch for 5 seconds before returning to a neutral position.
Lateral Neck Flexion
Keep your back straight and shoulders still. Slowly bend your head to one side, bringing your ear toward your shoulder. Once your head has flexed as far as it can comfortably go, hold the stretch for 5 seconds before returning to the starting position. Repeat on the other side.
Neck Rotation
Keep your back straight and shoulders still. Gradually turn your head to the left as far as it can naturally go without increasing pain. Once you've reached your rotation limit, hold the stretch for 5 seconds before bringing it back to the starting position. Repeat on the right side.
Shoulder Rolls
Raise your shoulders straight up and move them in a circle going forward. Do this six times, then repeat in the opposite direction.
Towel Stretch
Stand up and look straight ahead. Place a rolled-up towel around the back of your neck, holding both ends taut. Tilt your head back and look up, moving your hands upward so the towel continues to support your head and neck. Bring your head back down to the starting position. Repeat 10 times.
It's important to remember that you should not feel pain when stretching. If you experience pain, stop the stretch immediately. Additionally, if you are experiencing pain beyond general tension, it's a good idea to seek medical attention before trying any neck stretches.
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