5 Home Exercises for Stiff Neck Relief

Introduction

Have you ever experienced a stiff neck that just won't go away? A stiff neck can be uncomfortable and painful, making it difficult to go about your daily activities. Fortunately, there are several exercises you can do to help relieve the stiffness and soreness in your neck. In this article, we'll share with you 5 home exercises that can help you find relief.

Causes and Symptoms of Stiff Neck

Before we get into the exercises, let's first take a look at what causes a stiff neck. A stiff neck can be caused by several factors, including poor posture, overuse, and injury. It can also be a result of stress, which can cause tension in the neck muscles. Stiff neck symptoms may include limited range of motion, pain, soreness, and difficulty turning your head.

How to Relieve Stiff Neck

If you're suffering from a stiff neck, there are several things you can do to help alleviate the pain and discomfort. The fastest way to cure a stiff neck is to get moving. Gentle exercise can help increase blood flow to the affected area and reduce muscle tension. In addition, stretching is an effective way to relieve a stiff neck. When stretching, it's important to take it slow and avoid overexertion. It's also important to stay hydrated and to take frequent breaks when sitting for long periods of time.

Exercise 1: Neck Stretches

Neck stretches can be an effective way to relieve stiffness and soreness in your neck. These stretches work by helping to improve your range of motion and reduce tension in your neck muscles.

Here's how to do it:

1. Sit or stand with good posture.
2. Slowly drop your in towards your chest and hold this position for 15 seconds.
3. Bring your head slowly back up to the starting position and then continue to move your head upwards until you are looking at the ceiling.
4. You should feel a stretch along the front of your neck. Relax any tension you feel in your throat and hold for 15 seconds.
5. Bring your head back to the starting position and repeat the sequence twice more in both directions.
6. Start the second stage of the exercise from the starting position and tilt your head over to the side by dropping your right ear down onto your right shoulder, then hold this position for 15 seconds.
7. Return your head back up to the starting position and then continue to move your head to the other side dropping your left ear down onto your left shoulder, hold this position again. 
8. Repeat for 3-5 sets.

In addition to providing relief from stiffness and soreness, neck stretches can also help improve your overall posture, which can reduce your risk of developing neck pain in the future. This exercise can be done at any time of the day, but it's best to do it in the morning or evening.

Exercise 2: Shoulder Blade Squeeze

The shoulder blade squeeze is another effective exercise for relieving a stiff neck. By squeezing your shoulder blades together, you can help strengthen the muscles in your upper back and reduce tension in your neck. 

Here's how to do it:

1. Start in an upright standing position.
2. Practice bringing your shoulder blades back and down.
3. Squeeze your shoulder blades together as if you're trying to hold a pencil between them.
4. This is a subtle movement, ensure you do not over strain your shoulder blades when performing this action.
5. Hold for 5-10 seconds and release.
6. Repeat for 3-5 sets.

This exercise can be done at any time of the day, and is a great way to help prevent stiffness and soreness in your neck and shoulders.

Exercise 3: Chin Tucks

Chin tucks are a simple exercise that can help relieve tension in your neck muscles. This exercise can also help improve your posture and reduce strain on your neck muscles, which can help prevent stiffness and soreness in the first place.

Here's how to do it:

1. Sit or stand with good posture.
2. Place two fingers on your chin.
3. Slowly push your chin so that your head goes straight back, lengthening through the back of your neck, and keeping your eyes forwards.
4. Hold for 5-10 seconds and release.
5. Repeat for 3-5 sets.

This exercise can be done at any time of the day, and is particularly useful if you spend a lot of time sitting at a desk or looking down at a computer or phone screen. By regularly incorporating chin tucks into your routine, you can help keep your neck muscles loose and pain-free.

Exercise 4: Shoulder Rolls

Shoulder rolls are a great exercise for loosening up the muscles in your neck and shoulders. In addition to relieving stiffness and soreness, this exercise can also improve your posture and increase your range of motion. 

Here's how to do it:

1. Sit or stand with good posture.
2. Slowly roll your shoulders backwards in a circular motion.
3. Repeat for 10-15 seconds.
4. Roll your shoulders forwards in a circular motion.
5. Repeat for 10-15 seconds.
6. Repeat for 3-5 sets.

This exercise can be done at any time of the day and is a great way to take a quick break from sitting at a desk or working on a computer. By incorporating shoulder rolls into your daily routine, you can improve your overall neck and shoulder health and reduce your risk of developing stiffness and soreness.

Exercise 5: Isometric Cervical Combination Strengthening

The arm reach and bend exercise is a great way to stretch your neck and shoulders, and it can be done at any time of the day. 

Here's how to do it:

1. Start in a seated position.
2. Take your hand and place it on your forehead.
3. Gently push your head into your hand and hold.
4. Take your hand and place it on the back of your head, push your head into your hand and hold for 10-15 seconds.
5. Place your hand on the side of your head and gently push your head into your hand and hold for 10-15 seconds.
6. Place your hand on the other side of your head and gently push your head into your hand and hold.
7. Repeat for 3-5 sets.

This exercise is great for stretching the muscles in your neck and shoulders, which can help improve your range of motion and reduce stiffness and soreness. By regularly incorporating this exercise into your routine, you can also improve your posture and reduce your risk of developing neck and shoulder pain in the future. Plus, it's a simple exercise that can be done anywhere, so you can easily fit it into your busy schedule.

Bonus tips for relieving stiff neck 

In addition to the exercises outlined above, there are several other things you can do to help relieve a stiff neck. 

Here are some tips:

1. Use a heating pad or ice pack to help reduce pain and inflammation.
2. Take a hot shower or bath to help relax your muscles.
3. Use a massage ball or foam roller to massage the muscles in your neck.
4. Get a good night's sleep on a supportive pillow.
5. Avoid cradling the phone between your neck and shoulder.
6. Try our Flex Neck stretcher. This is a simple device that can help stretch and relieve tension in your neck muscles. You can use it at home or on-the-go for quick relief.

According to a study published in the Journal of Physical Therapy Science, using a neck stretcher can help improve neck range of motion and reduce neck pain. In the study, participants who used a neck stretcher experienced significant improvements in both range of motion and pain levels. 

Specifically, the neck stretcher group had a 12.5% increase in cervical range of motion and a 29.2% reduction in neck pain, while the control group had no significant changes in either measure.

By incorporating these tips into your routine, you can help alleviate the symptoms of a stiff neck and improve your overall neck health. Remember, it's important to listen to your body and take breaks as needed to avoid overexertion or injury.

Conclusion

A stiff neck can be a real pain, but fortunately, there are several exercises and tips that can help you find relief. In this article, we've outlined five of the best exercises to relieve stiffness and soreness in the neck, including neck tilts, neck rotations, shoulder shrugs, neck extensions, and side bends. By regularly incorporating these exercises into your daily routine, you can improve your range of motion and reduce stiffness and discomfort.

It's also important to emphasise that regular exercise can help prevent neck stiffness and soreness in the first place. By incorporating stretching and strengthening exercises into your daily routine, you can improve your posture, strengthen your neck and shoulder muscles, and reduce your risk of developing stiffness and soreness.

We encourage you to try these exercises and see how they work for you. Remember to take it slow, listen to your body, and avoid overexertion. With a little patience and consistency, you can say goodbye to stiff neck and hello to a more comfortable, pain-free life.