Two stretching exercises for stiff and sore neck muscles

Stiff and Sore Neck

You roll out of bed in the morning, and your neck feels stiff and sore. This is just one scenario that many people can relate to, but it’s likely that sleeping with poor neck posture has caused you some trouble the next day. However, these symptoms don’t have to ruin the rest of your day. There are two stretching exercises that can help stiff and sore necks: 

1.   Behind the back neck stretch

When you have a stiff and sore neck, finding easy ways to stretch the neck muscles can be helpful. There are many stretches that you can use to target the muscles on the sides of your neck. The behind the back neck stretch is an exercise that’s easy to do, and it specifically targets the sides of the neck. 

To begin the stretch, stand with your feet about hip width apart, and hold your arms down by your sides. From this position, reach your arms behind you and grab ahold of your left wrist with your right hand. Gently pull the left arm straight, and then slowly lower your head toward your right shoulder until you feel a deep stretch in the left side of the neck. Hold the stretch for 20 to 30 seconds, and then repeat the steps to stretch the right side of your neck. You can also do this stretch multiple times throughout the day if you feel the stiffness or soreness returning. 

2.   Seated clasping neck stretch

Another group of neck muscles that can easily become stiff and sore are those on the back of the neck. The seated clasping neck stretch can help reduce these symptoms in the back of your neck with just a few simple steps. 

Start this exercise by sitting down in a chair or on the edge of your bed, and make sure you’re sitting with a straight spine and that your shoulders are relaxed. Then, clasp your hands together and place them on the back of your head. Once your hands are in position, slowly bend your head forward like you’re trying to touch your chin to your chest. As you bend your head forward, use the heels of your hands to lightly pull your head away from your shoulders. This will help intensify the stretch. Try to hold the stretch for 30 to 40 seconds before relaxing your hands and untucking your chin. Repeat these steps as necessary as you go about your day. 

Excel Sports & Physical Therapy can help you find other ways to treat a stiff and sore neck

In cases where neck pain and stiffness are caused by an injury or medical condition, physical therapy can help. At Excel Sports & Physical Therapy, we offer exactly the kind of treatment you’re looking for. First, we can help you find the issue at the root of your symptoms. Then, we can build you an individualized therapy plan that may include therapy methods such as: 

Don’t wait any longer to get help with your neck pain. Contact our team today for more information or to schedule an initial appointment.