Neck Stretches

Overview

Does your neck feel tight all the time? Try these simple and effective stretches to give all of the regions around your neck a satisfying release. Make sure you hold every position for 30 seconds and perform it three times to loosen up your neck.

Also Known As

Neck Stretch

Level

Beginner

Targets

Neck

Step by Step Instructions

1. Side Neck Stretch

1. Sit or stand tall.
2. Place one arm behind your back.
3. Gently tilt your ear toward the shoulder on the same side.
4. If you’d like a deeper stretch, use your opposite hand to gently pull down on the temple of your head.
5. Hold for 30 seconds, breathing deeply.
6. Switch sides and repeat.

2. Back-of-Neck Stretch

1. Place your right hand behind your back.
2. Look down toward your opposite knee or foot (e.g., to stretch the right side, look toward the left knee/foot).
3. Place your left hand near the base of your skull.
4. Gently pull downward to intensify the stretch.
5. Hold for 30 seconds.
6. Switch sides (left hand behind back, look toward right knee/foot, pull down gently).

3. Front-of-Neck Stretch

1. Sit or stand tall.
2. Tip your head back slightly and look diagonally toward the back right corner of the room.
3. Gently guide your forehead in that direction using your hand for a deeper stretch.
4. Hold for 30 seconds.
5. Switch sides by tipping your head back and looking toward the back left corner of the room, then gently pulling.

Tips

• Keep movements slow and controlled — never force the stretch.
• Breathe deeply and relax your shoulders throughout.
• Stop if you feel pain, numbness, or tingling.

[Video Transcript]

If your neck feels stiff and tight all the time, try these three simple neck stretches to loosen it up. We’re going to stretch in three different ranges of motion.

First, put one arm behind your back. Gently tilt your ear toward your shoulder. If you already feel a stretch here, just hold it. If you’d like a bit of an extra stretch, gently pull down on the temple of your head. This will intensify the stretch and target the side of your neck. Hold the stretch for 30 seconds. Switch sides by putting the other arm behind your back and repeating the same motion.

Next, we’ll stretch the back part of your neck. To stretch the right side, put your right hand behind your back, then look down toward your left knee or foot. Place your opposite hand near the base of your skull and gently pull down for an extra stretch. Hold for 30 seconds. Repeat on the other side by putting your left hand behind your back, looking down toward your right knee or foot, and gently pulling down near the base of the skull. You should feel this stretch along the back of your neck and at the base of your skull.

Finally, we’ll stretch the front of the neck. Tip your head back and look diagonally toward the right so that you are gazing at the back right corner of the room. Use your hand to gently pull the forehead in that direction and hold for 30 seconds. Switch sides by tipping your head back and looking diagonally toward the left, pulling gently until you feel a stretch across the front of your neck.

Hold each of these stretches for 30 seconds and repeat them three times on each side to loosen up your neck muscles.

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