5 Neck Mobility Exercises for Stiff Necks

Do you have a stiff neck? If so, you're not alone. A stiff neck is a common problem that can be caused by many things. Luckily, many exercises can help improve neck mobility and relieve stiffness.

This blog post will discuss 5 of the best neck mobility exercises for stiff necks. Try them out and see how they work for you!

Why Do I Get A Stiff Neck?

Before we get into the exercises, let's first discuss some common causes of stiff necks. As we mentioned before, poor posture is a significant cause of neck stiffness. If you work at a desk all day or spend a lot of time looking down at your phone, it's no wonder that your neck might start to feel tight and sore.

Sleeping in the wrong position can also lead to a stiff neck. If you sleep on your stomach, you might wake up with a crick in your neck from having your head turned to one side all night long. And finally, stress is another common cause of neck stiffness. When stressed, our muscles tend to tense up, leading to pain and discomfort.

So now that we know some common causes of stiff necks, let's move on to the exercises!

Neck Mobility Exercises for Stiff Necks

These exercises are designed to improve neck mobility and relieve stiffness. Try them out and see how they work for you!

To do these stretches, sit up tall in a chair with your feet flat on the ground. If you can't sit tall, you can also do these stretches standing up. And make sure that your shoulders are down and relaxed.

1. Forward and Backward Neck Rolls

To do this stretch:

• Take a deep breath in and as you exhale, slowly roll your head forward until your chin touches your chest.
• Inhale and roll your head backward until you look up at the ceiling.
• Exhale and return to the starting position.
• Repeat this stretch several times.

2. Neck Side Bends

To do this stretch:

• Place your right hand on your head just above your ear.
• Gently push your head to the right while resisting with your hand. You should feel a stretch on the left side of your neck.
• Hold for 20-30 seconds, and then repeat on the other side.

3. Shoulder Rolls

To do this stretch:

• Raise your shoulders to your ears and then back down again.
• Repeat this several times.

4. Ear to Shoulder Stretch

To do this stretch:

• Gently pull your right ear toward your right shoulder. You should feel a stretch along the left side of your neck.
• Hold for 20-30 seconds, and then repeat on the other side.

5. Neck Retractions

To do this stretch:

• Gently pull your chin back so that you are looking at the ceiling. You should feel a stretch along the front of your neck.
• Hold for 20-30 seconds and then release.

How Often to Perform Neck Mobility Exercises?

You can perform these stretches as often as you like. However, we recommend repeating these exercises several times daily for the best results. And remember, if you experience any pain or discomfort, stop the exercise immediately and consult with a doctor or physical therapist.

Takeaways

We hope this article helps you find the best neck mobility exercises for your stiff neck! These exercises can be great ways to help improve your range of motion and relieve stiffness.

Remember to warm up before starting any exercise routine. If something doesn't feel right, stop and consult a medical professional. With a bit of care and attention, you can help keep your neck healthy and free from pain.