What are the Top 10 Neck Stretches for Sore Neck?

At some point in time we all have faced tightness or soreness in our neck, right?

And there might be numerous reasons for it, like improper sitting posture, incorrect sleep posture, long screen viewing with a hunched posture and more.

If this issue is not tackled immediately then it might cause prolonged discomfort.

Here, I bring to you the top 10 neck stretches for sore neck. You need to practice these stretches/exercises on a regular basis for ideal results i.e relieving the discomfort.

However, before getting into the exercise I would suggest consulting your doctor/physician to understand the root cause of the problem & then start with the exercises.

Neck Stretches for Sore Neck

Forward & Backward Tilt
Side Tilt
Head Rotation
Shoulder Rolls
Clasped Neck Stretch
Upper trapezius stretch
Bridge
Thread the needle
Behind the back drill
Band pull-aparts

1. Forward and Backward Tilt

This stretch can be done while you are seated or standing.

Direction: 1. Start with your head still and looking straight. Also make sure your back is straight.

2. Now, lower your chin such that it points toward your chest. Hold in this position for 15-30 seconds. Slowly lift your head back up and relax.

3. Then move your head backwards such that your chin is facing up toward the ceiling. Hold this position for another 10-15 seconds, then return to the start position.

4. Repeat this 4-5 times. Do it every day for better results.

2. Side Tilt

Perform this stretch while standing with your feet hip-width apart and arms down by your sides. You can also do this while you are seated but make sure that you are upright with your back straight.

Directions:

1. Start with tilting your head towards your right shoulder. Try to touch the shoulder with your ear but do not raise your shoulder. Stop when you feel the necessary stretch & hold this position for 10-15 seconds & then return to the starting position.

2. Repeat the same on your left. Do at least 4-5 times & perform the stretch regularly for better results.

3. For additional stretch or pressure, put the hand on the same side of your tilted head on top of your head, and press gently to give your neck some more stretch.

3. Head Rotation

This exercise can be performed both while being seated or while standing.

Direction: 1. Keep your head still looking straight in front. Also keep your back tight and upright.

2. Now, slowly tilt your head to the right until you feel the stretch & move towards your left shoulder, in the anti-clockwise direction, and bring it back to your right shoulder to complete a full circle. Rotate at least 5-6 times in this fashion.

3. Repeat the same in the opposite direction.

4. Shoulder Rolls

Preferably do it while you are standing.

Direction: 1. Raise both your shoulders straight up until your ears and move them in circles going forward. Do it at least 5-6 times.

2. Return to the starting position and repeat the same in the backward direction.

3. Do this regularly for better results.

5. Clasped Neck Stretch

Direction: 1. Sit comfortably on the floor or in a chair. If you are sitting on the floor then make sure your legs are together and straight in front such that your body forms a L-shape. Both on the floor or in the chair your upper body needs to be straight and upright.

2. Now, clasp your hands and keep both palms at the back of your head and gently start pushing your head downwards.

3. Stop when you feel the stretch and hold this position for 15-20 seconds. Repeat this 5-6 times & do it on a regular basis for better results.

6. Upper Trapezius Stretch

This stretching exercise focuses on your trapezius and upper-back muscles.

Direction:

1. Start by standing tall. Now, place your left hand on your mid back such that the back of your hand is on your back and the palm facing outwards.

2. Then place your right hand on the opposite side of your head and start pulling your head gently towards the right shoulder. Hold the position for 15-20 seconds when you feel the stretch.

3. Repeat this on the other side as well. Do it on a regular basis for better results.

7. Bridge

Direction: 1. Lie faceup on the floor with a mat below. Keep your knees bent with your feet hip-width apart. And make sure to keep your arms besides your body with the palms on the ground.

2. Now, lift your hip by firmly pressing your palms and feet into the ground.

3. Now, since you have made a bridge with your body, clasp your hands together below your hip.

4. Hold your core tight so that your lower back doesn’t fall loose.

5. Hold this position for 20-30 seconds & repeat it for 4-5 times.

8. Thread the Needle

This stretch helps to improve the mobility of your middle back. During this stretch keep your chin tucked in order to keep your neck in a neutral position.

Direction: 1. Start on all fours with your palms and knees pressed into the ground. Make sure that your palms and knees are exactly below your shoulders & hip.

2. Now raise your right arm up and high while you are looking into the ground with your neck neutral.

3. Then bring your arm down and slide it under your body between your left arm and left knee making sure you move your head in the same direction keeping your chin tucked in to maintain a neutral neck.

4. Hold here for 20-30 seconds & then repeat it on the other side.

5. Do this stretch 4-5 times & regularly.

9. Behind the Back Drill

This stretch majorly works on the mid back.

Direction:

1. Lie facedown on the floor & keep your palms on the back of your head such that your elbows are pointing out on the sides.

2. Now, extend your arms out such that they make a straight line. Then circle them down to your back and bring them to the center of your back. Keeping your palms on the center of your back with one on top of the other.

3. Hold this position for 3-5 seconds and then circle back to the starting position.

4. Repeat this for at least 4-5 times.

10. Band Pull-Aparts

For this you would need a resistance band to support you.

Direction:

1. Stand tall with your feet hip-width apart.

2. Hold the ends of the resistance band in each hand and raise your arms straight until they are in front of your shoulder. Make sure here your palms are facing the ground. The band should have minimal tension.

3. Now, extend your arms pulling the band such that your arms are right besides your body making a T with your upper body.

4. Hold this position for 2-3 seconds and then return to the starting position.

5. Repeat this for 4-5 times & do it regularly for better results.

With these top 10 neck stretches for sore neck, I hope you might be feeling better. So, now you can start with your daily workout.

Check out the PPL routine for better results.