Dealing with a Stiff Neck? 3 Exercises That Can Help

A stiff neck can be more than just a minor annoyance—it can disrupt your day-to-day life, making even simple tasks challenging. 

Whether your neck pain stems from poor posture, stress, or an injury, addressing it quickly with effective exercises can make all the difference.

The board-certified pain management providers at Integrated Spine and Pain Services in Falls Church and Alexandria, Virginia, specialize in treating neck pain using a comprehensive approach personalized to each patient’s needs. 

In addition to our in-office treatments, at-home exercises can be important in managing and easing neck stiffness. 

Keep reading as we share three of our favorite exercises for relieving stiff necks.

1. Neck tilt stretch

The neck tilt stretch is a gentle exercise that targets the muscles along the sides of your neck. 

This exercise helps to release tension and improve flexibility, making it a great choice for easing stiffness.

How to perform the neck tilt stretch

Start by sitting or standing up straight. Keep your shoulders relaxed and your arms by your sides.

First, tilt your head slowly to the left, bringing your ear toward your shoulder. Don’t raise your shoulder to meet your ear; let your neck do the work.

Hold this position for 15-30 seconds, feeling the stretch along the right side of your neck. Return to the starting position and repeat on the right side, tilting your head to the right.

Perform this stretch 3-5 times on each side. This stretch can be done multiple times throughout the day to help maintain neck flexibility.

2. Chin tucks

Chin tucks are a simple yet effective exercise that strengthens the muscles at the front of your neck and helps to improve posture. 

This exercise is especially good if you spend long hours sitting at a desk or looking down at your phone, as it helps to counteract forward head posture.

How to perform chin tucks

Begin by sitting or standing with your back straight and shoulders relaxed. Your gaze should be level, and your head should be aligned over your shoulders.

Slowly tuck your chin toward your chest as if trying to create a double chin. You should feel a stretch at the back of your neck.

Hold this for about 5 seconds, then return to where you started. Repeat this movement 10-15 times.

Incorporating chin tucks into your daily routine can help ease neck stiffness and encourage better posture, reducing the likelihood of recurring stiffness or pain.

3. Shoulder blade squeeze

The shoulder blade squeeze is an exercise that targets your upper back and shoulder muscles, which are often involved in neck pain or stiffness. 

Strengthening these muscles helps support your neck and reduce strain, making this exercise a great way to relieve neck stiffness and discomfort.

How to perform the shoulder blade squeeze

Stand or sit up straight with your arms by your sides. Keep your spine in a neutral position and your shoulders relaxed.

Gently squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Make sure to avoid shrugging your shoulders up toward your ears.

Hold the squeeze for 5-10 seconds, then release. Repeat this exercise 10-15 times.

Performing shoulder blade squeezes regularly helps to strengthen the muscles that support your neck, reducing stiffness and improving your overall neck function.

When to see a provider about your stiff neck

While these exercises can effectively ease a stiff neck, it’s important to recognize when professional help is needed. 

If your neck pain persists despite regular stretching and exercise, or if you experience additional symptoms such as numbness, tingling, or severe pain, it’s time to see a provider.

At Integrated Spine and Pain Services, we offer a variety of personalized neck treatments to meet your specific needs. 

Your provider may recommend physical therapy to strengthen further and stabilize your neck or interventional spine treatments such as epidural steroid injections, nerve blocks, or radiofrequency ablation for more advanced pain management.

If you’re struggling with chronic neck pain or stiffness, don’t wait to schedule a consultation at Integrated Spine and Pain Services in Falls Church or Alexandria, Virginia.