How to Stretch Your Neck and Shoulders

Stiff, sore necks and shoulders are all too common in a culture that demands long hours hunched over workspaces staring at our screens resulting in poor posture and pain. Tech neck is a new reality for many of us who are spending more time on our screens and devices.

There may be even more to your neck strain and tight shoulders than you realize: even your breathing could be a cause! When our breathing is shallow—meaning that we are “chest breathers” instead of taking deep breaths using our diaphragm—we can overwork the muscles in our shoulders and necks.

The answer to this neck and shoulder pain involves more than just those areas of the body. To address stiff necks, we need to incorporate a stretching routine covering the whole spine. Stretching daily brings us a whole host of health benefits, beyond the alleviation of pain in stiff necks and shoulders.

We will take a look at these benefits as well as offer tips and instructions for specific stretches you can start practicing at home today!

The Benefits of Stretching 

Most people think of stretching as a warmup for other exercises—and it is indeed important in that capacity—but too often it can be overlooked or skipped when it should be considered crucial to health and longevity.

A consistent stretching routine can benefit your health in the following ways:

• Blood flow to the muscles is increased when you stretch. The improved circulation can then reduce muscle soreness after physical activity.
• Stretching encourages proper alignment, which can result in improved posture.
• A regular stretching routine is shown to improve your flexibility and range of motion, which becomes especially important as we age and our mobility becomes limited.

• Back pain and injury are often reduced by stretching; a regular stretching routine will also help you ward off future injuries and strains.
• Stretching can alleviate mental stress and create a way for you to decompress and reduce tension. Coupled with meditation exercises, stretching is a powerful tool for improved mental health.
• Regular stretching can improve your quality of sleep and reduce the frequency of tension headaches.

Before You Stretch

While stretching is indeed a healthy habit and one that can truly improve your quality of life, it is not without risk, especially if it is not done properly.

Speak to your doctor before you start a new stretching routine and follow their guidance regarding any limitations based on your medical conditions.

These are some general guidelines to keep in mind for stretching to be effective:

• Warm Up! While it may seem strange to those who consider stretching the warmup, you want to do some physical activity before stretching “cold” muscles. Get your blood flowing by walking or jogging for 5 to 10 minutes beforehand.
• Keep it Symmetrical. Remember to stretch both sides and try to focus on smooth, symmetrical movements. Resist the urge to bounce while stretching, which could cause strain or injury.
• Hold the Stretch but Stop at Pain. A gentle stretch should be held for 30 to 60 seconds in most cases, but the objective is not to feel pain. Work your way up slowly rather than trying to do too much at once and risking injury.
• Consistency is Key. The increased range of motion you will achieve with regular stretching will decrease again if you do not keep it up. Try to create and stick to a consistent routine. For example, you might stretch every morning before breakfast, or you could dedicate 20 minutes each evening to stretching while you watch television.

Our Favorite Stretches for Necks and Shoulders

While neck and shoulder pain can be distracting, uncomfortable, and on some days downright miserable, the good news is there are many simple stretching techniques proven to alleviate pain and help you return to your normal activities with ease.

Clasped Neck Stretching

One effective way to target a stiff neck is with what is known as a clasped neck stretch.

• Sit on the floor or a mat with your legs straight out in front of you.
• Place your hands behind your head, with your elbows out to the side.

• Lower your elbows toward the floor, pushing your chin toward your chest.
• Hold the stretch for at least 30 seconds.
• If it is too painful, you may try using only one arm.

Make sure you are seated properly before you try this stretch, focusing on the alignment of your body and your posture. The benefits of this stretch are negated by improper technique if you are not sitting upright with your legs straight in front of you and your rib cage over your pelvis.

Threading the Needle

This popular stretch is found in many fitness routines and it does wonders to alleviate pain in stiff necks and shoulders.

• Start on all fours, preferably on a yoga mat for comfort.
• Make sure you are positioned correctly, with your hands over your shoulders and your hips over your knees.
• Lift your right arm and, with palm facing upward, slide it under your body, bending down until your right shoulder touches the floor.
• Remain in this position as you take several deep breaths, then return to the starting position.
• Alternate sides, practicing this move for at least 30 seconds on each side.

Neck Retraction Stretch

This is a great stretch for a stiff and sore neck as it can be done anywhere, even at your desk, to provide relief throughout the day.

• Start in either a seated or standing position, ensuring you are practicing good posture and looking straight ahead.
• Slowly and deliberately move your head backward as far as you can then hold the position for up to 5 seconds.
• Do not push your head back to a point that you feel pain.
• If it is comfortable to do so, repeat the stretch 10 or 15 times.

Neck Rotation Stretch

This stretch couples easily with the neck retraction stretch above, and it can also be done easily at your desk. Make sure you are seated upright and practicing the correct posture before you start.

• From your seated or standing position, look straight ahead.
• Repeat the neck retraction stretch described above.
• Once your head is back, move it gently to the right and hold still for 2 to 3 seconds.
• Then move your head to the left and hold it again for 2 to 3 seconds.
• Lift your head slowly back to the starting position, and then repeat the process 10 times for each side.

Pull-Apart Stretches

This stretch requires a simple resistance band, and it helps to ease tension in necks and shoulders by working the muscles in the middle of your back.

• Place your feet hip-width apart and be sure you are standing upright and practicing good posture.
• Hold the ends of the resistance band in each hand.
• Raise your arms so they are straight in front of you with your palms facing down.
• Stretch the ends apart until your arms form a “T” and hold this stretch for two seconds before returning to the center.
• Repeat the stretch for 30 seconds.

Lumbar Extension Stretch

This stretch requires a fair amount of balance and flexibility, so you might wish to stand next to a chair or table you can use to steady yourself if needed.

• Start by standing upright and placing your feet hip-width apart.
• With fingertips pointing down, place your hands on the small of your back.
• Slowly bend backward at the waist as far as you can without pain.
• Hold the stretch for 2 to 3 seconds before returning to the starting position.
• Repeat the stretch 10 times.

Reach Across the Chest

If you experience shoulder pain this simple shoulder stretch is an easy and effective move to find relief.

• Stand upright with feet placed hip-width apart.
• Lift your right arm in front of you, then move it across your chest to the right, using your left arm to brace it and pull it toward your body.
• Hold your arm in this position for up to 60 seconds.
• Repeat this move with your left arm.

Other Ways to Reduce Neck and Shoulder Pain

Stretching provides relief from neck and shoulder pain and is a healthy habit to adopt for many reasons. While a consistent stretching routine can address your pain, you may also need to supplement stretching with other remedies.

The alternation of hot and cold can be an effective way to target pain. Both heating pads and ice packs work well in this regard, and you can also use topical creams with ingredients like menthol and lidocaine.

Neck and shoulder pain can also be the result of unhealthy sleeping habits. The quality of your pillow and mattress can play a role in this as well as your sleeping position. Try upgrading your pillow to see if you can reduce the severity of your neck and shoulder pain.

Quality footwear is also important, even if your feet seem far away from your neck. Be sure you are wearing properly fitted shoes and consider a break from high heels to see if this will alleviate some of your pain.