Reviewed and contributions made by Joshua Holskey, PT, DPT, OCS, FAAOMPT, CSCS
Neck pain will affect up to 70% of people in their lifetime and can even occur without specific injury. Sitting for prolonged periods of time, continually scrolling through your smart phone or a car accident can all be contributing factors. Read more about neck pain causes and conditions.
Strong, flexible neck and back muscles can help maintain your body’s resiliency. They can also reduce the chance of injury should any of these incidents affect you. Stretching the neck and upper back are important steps in strengthening these muscles and for relieving neck pain.
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How to stretch your neck
Here are a few other ways to keep a healthy posture and reduce the risk of injury with physical therapy neck stretches:
- Move frequently. Our bodies were made to move. As a result, staying in the same position for too long will stiffen your neck and back muscles. Sit up or stand up tall every 15 minutes for approximately 5 to 10 seconds.
- Use an ergonomic workstation. Not all workstations are created equal. If you use a laptop, make sure you use a keyboard and mouse. Work with your employer to procure a desk or table, ergonomic chair and/or a secondary monitor. Note, be sure to set up your monitor (and any additional ones) at eye level.
- Stretch your neck and back regularly. Stretches for neck pain or a sore back do not take long to fit into your routine and can make a big difference in your daily symptoms and quality of life.
Use the following physical therapy neck stretches for neck pain. To take full advantage of the following exercises, perform each stretch one to two times per day for 5 to 10 repetitions, holding each 5 to 10 seconds. Be sure to keep breathing while you stretch.
The six best physical therapy neck exercises & stretches for neck pain
Help treat existing pain and reduce the risk for injury. Here are six stretches for shoulder and neck pain. Use these stretches to help maintain a healthy posture and strengthen these important muscles.
- Frequency: Perform these six stretches 1-2 times per day
- Duration: Hold each stretch for 5-10 seconds
- Repetition: Repeat each stretch 5-10 times
Breathing is essential when performing these neck stretches – and whenever you stretch or work out. Remember, inhale as you exert and exhale as you relax. Proper breathing will help you gain the most from these stretches for neck and shoulder pain.
- Chin Tuck – Tuck your chin while keeping your chest elevated.
- Ear-to-Shoulder Stretch – Lower your ear toward the same shoulder (keep ear lined up with shoulder – avoid a forward head posture) and repeat for the other side.
- Doorway Stretch – Lean forward while standing in a corner or doorway with your hands placed around shoulder height and outside shoulder width.
- Seated Upper Back Extension Stretch – Sit up in your chair with both feet on the floor and your shoulders back and down. While sitting upright, place your hands behind your head and extend your upper back over the chair.
- Ear-to-Shoulder Pull – Gently pull the back of your head toward the same axilla (arm pit).
- Shoulder Blade Squeeze – Squeeze shoulder blades together and try to slide them down toward your waist.
Any of these six neck stretches is a good place to start relieving tension in your neck, shoulders and upper back. However, if you are ready for more guidance, our physical therapists will work with you to develop a plan to achieve those goals, reduce your pain and strengthen your muscles over time.
What to expect from physical therapy
When you schedule an in-person or telehealth physical therapy appointment, an assigned physical therapist will perform a complimentary screening and assessment. The physical therapist will perform a thorough evaluation and discuss your current mobility and symptoms, pain or discomfort and personal goals.
Schedule a free consultation for physical therapy support at an ATI Physical Therapy clinic near you, so you can get back to being you.