Stiff Neck and Neck Pain Exercise

In order to get complete neck pain relief, stiff neck treatment may require gentle exercise AND a few lifestyle changes.

Unless diagnosed as a medical condition, a stiff, sore neck may be caused by a reaction to other back aches or from something in the daily routine that has caused neck muscle spasms, or some other tightening of the neck muscles.

In either case...

Neck pain exercise may bring temporary relief, but it will probably not be a cure for a chronic stiff neck.

It may be lifestyle changes that are most effective in regaining neck mobility. More about those lifestyle changes further on, but for now...

How do I Get Rid of a Stiff Neck?

Aches and pains can have a chain reaction. This is particularly true with back, neck and shoulder pain. For instance, when my back is sore and I become stiff in my movements, that stiffness quickly transfers (often called referred pain) and can cause a stiff neck and shoulder pain.

Likewise, if my neck and shoulders are the source of my problems, and I am not moving freely, my back muscles may begin to tighten.

Back exercise and neck pain relief, and neck exercise and back pain relief often go hand-in-hand.

Exercises such as these simple neck stretching exercises that I have been doing for years have helped me to relax neck muscles and provided significant neck pain relief.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.  Keep in mind - severe neck pain and even mild neck pain can be related to disorders that require medical attention.

Side to Side Tilt

1. Keep head looking straight forward and slowly tilt it to the side.
2. Only tilt until it's half way to the shoulder, or until the muscles tighten slightly.
3. Hold for a few seconds.
4. Return head to center.
5. Tilt head in same manner towards opposite shoulder.
6. Do 5-10 repetitions 3 times a day.

Side to Side Rotation

1. Slowly turn head to the side, being careful not to overextend the neck muscles.
2. Hold for a few seconds.
3. Return head to the center.
4. Turn head in the opposite direction.
5. Do 5-10 repetitions 3 times a day.

Front to Back Tilt

1. While seated, tilt head slowly back, far enough so you can begin to look up.
2. Hold for a few seconds.
3. Return slowly to front position.
4. Do 5-10 repetitions 3 times a day.

Forward Resistance Exercise

1. Place both hands flat on forehead.
2. Try to push forward but resist with both hands.
3. Hold for a few seconds.
4. Relax.
5. Do 5-10 repetitions 3 times a day.

Backward and Sideward Resistance Exercises can also be done by placing both hands flat on the back of the head, or one hand flat on the side of the head, then pressing the head into hand(s).

You may also be interested in:
Neck and Back Massagers, Neck Massage Technique, Stiff Neck Causes, Upper Back Exercises...

...or from Amazon, Treat Your Own Neck 4th Ed

Stiff Neck Causes May Need Lifestyle Changes

What we do, and how we do it, can make a tremendous difference in how our muscles and joints feel.

Does your neck sometimes suddenly tighten or hurt for no apparent reason?

Or, have you gradually started to lose mobility in your neck and shoulders? Or worse, do you have chronic stiff neck?

Stiff neck causes can be hard to identify, and are often subtle. But...

You may find stiff neck pain relief by taking a close look at your daily activities.

You are likely to identify at least a couple of things that may be the culprits and making a few lifestyle changes may be easier than you think. To get you started...

Pillows and Stiff Neck Relief

How does your head rest on your pillow? Does it lay level with the rest of your body?

It is often recommended that as we sleep, our head should not be elevated above or lay below the line of the spine. Doing so creates stress and over time can cause sore, stiff neck muscles.

But, what kind of pillow for stiff neck pain do you choose? You're choices are varied...

Orthopedic neck support pillows, cervical cradles, cervical neck rolls (or cervical pillow), therapeutic neck pillows, and a memory foam neck pillow, or a standard memory foam pillow, can all make achieving sleeping posture easier.

Are you a traveler? To relieve the symptoms of a stiff neck you may want to try a lightweight, easy-to-pack, travel neck pillow - easily used on a plane, in the car, or at your hotel.

Or, a good ole' fashioned down pillow, that is neither to hard nor to soft may be your stiff neck cure.

Take a Break

Do you spend hours on hours at your desk or on the computer? Or, do you do any type of work that requires repetitive motions?

Take a break! Muscles can seem to freeze by staying in the same position for extended periods of time. I find that changing positions every few minutes, even a slight change, such as rotating my back, turning my head - or any movement - helps relieve muscle tension.

I also do lots of office chair exercises, which are ideal for stretching in the workplace.

Stress and Neck Pain

The neck and upper back are often the first to experience pain when we are under stress, resulting in sore neck muscles and sore back muscles. When these muscles remain tight for an extended period of time they can ache considerably and cause what are often referred to as stiff neck headaches.

Since stress can be one of the major causes of stiff neck symptoms and other medical issues, stress relief should be taken seriously.

A few tips on ways to reduce stress:

1. Throughout the day periodically pick up something enjoyable to read that will distract you from stressful thoughts.
2. Have you thought about yoga or Pilates, or some meditation?
3. Closing your eyes for a few minutes and taking relaxed breathes can make a huge difference, both for your stress level and even your blood pressure!
4. What gives you a peaceful feeling? Try to take a minute here and there during your day to think about that feeling. The imagination can do wonders in creating a relaxed environment.
5. Try walking or hiking. Up for a jog or a run?
6. Create a home spa and take a warm, relaxing bath or shower.
7. Learn how to laugh more often with laughter therapy! Studies have shown laughter to be a cure all, with stress reduction being one of its great benefits.

There are many great books available on stress reduction. Devoting a couple of hours a week to read a few chapters may be all that you need to do away with your stiff neck pain forever!

Posture Affects Your Neck

What's one of the best neck and back pain exercises? It may be simply maintaining good posture!

Keeping the head in-line with your spine is not only important when standing, but also while sitting and sleeping.

Yes, sleeping posture is important and finding the best mattress may not be as difficult as you think.

Do you often roll your shoulders forward during the day and find that you are additionally pitching your neck forward? I do, and find that if I make a conscious effort to stand, sit and lie with my shoulders back - trying not to tip my head either forward or backward - I experience less pain and have the added bonus of feeling taller.

Because it's hard to break old habits, here is one exercise that I have used to train myself to stand more erect, while keeping my shoulders held back.

It is important that you consult with a medical provider before doing your own exercises.

1. Stand in a corner with feet 2 feet from the wall.
2. Place palms flat against opposite walls.
3. Slowly lean in toward the point where the walls meet.
4. Repeat 10 times.

I am careful not to overcompensate for previous bad posture by holding myself to rigid, as this will only cause for further muscle tightening!