Three Best and Worst Neck Stretches
A new patient who came in last week had been struggling with off and on neck tension for years. She’d been trying to eliminate tension by stretching and “popped” her neck for some temporary relief. Over time, the tension was getting worse, and now it was unbearable and she wasn’t sure what to do.
With desk jobs, “text neck,” and long drives so common these days, it’s no wonder neck pain and tension are among the most frequent complaints we see.
Many people with good intentions try to stretch or self-adjust their necks to feel better, but the wrong stretch and “pop” makes the problem worse.
At Pure-Health, we want to help our patients understand the safest, most effective ways to release tension and realign their necks so they stay healthier and more relaxed over time.
Watch the full video:
Where you look, how you breathe and how relaxed you feel make a huge difference in how effective your stretches are. Try the exercise below and you’ll be amazed by the connection ⬇️ :
Exercise: Your Eyes and Neck Muscles
- Place two fingers at the base of your skull.
- Close your eyes.
- Move your eyes up and down.
You’ll feel the muscles in your neck activate with eye movement. This connection is one of the reasons posture, where you look when you stretch and the height of your screen have such a huge impact on neck tension.
3 Stretches to Avoid
1. Pulling your chin to your chest
This movement actually overstretches the back of your neck muscles. It may feel like a release, but in reality it strains tissues that are already weakened and overstretched. Over time, it can worsen forward head posture and increase tension.
2. Aggressive neck retractions
You’ve likely seen these all over social media, pulling your chin back repeatedly. While gently returning your chin to neutral is fine, exaggerated retractions can create more tension and even lead to headaches and stiffness.
3. Repeatedly Popping your own neck
This one is common but potentially the most harmful. While popping can feel like a temporary release, what’s usually happening is that rather than accessing the underlying issue, you’re moving already hypermobile joints while the restricted ones remain stuck. This leads to instability, more tension, and the need to pop more frequently.
Watch: Why you shouldn’t pop your own neck
3 Best Neck Stretches for Relief
Stretch #1 – Neck Rotation for Mobility (5:10)
This gentle twist helps restore normal movement to the neck and upper back. Sit tall, cross one leg over the other, and gently rotate your torso towards the top leg and head as if wringing out a towel. Keep your shoulders relaxed and breathe into the stretch.
Stretch #2 – Arm Reach Stretch for Neck & Shoulder Tension (6:43)
Reach one arm out to the side (palm up if possible) and let your head fall gently away from that arm. For a deeper release, rest your opposite hand lightly on your head. You should feel a stretch from your neck down through your shoulder and arm. This one is often a favorite because it melts tension quickly.
Stretch #3 – Front of Neck Stretch for Posture Relief (8:45)
This one targets the front of the neck and upper chest, areas that tighten when we look down at screens. Sit tall, turn your palm up and rest it on your lap or sit on it. Gently tilt your head away and look slightly towards the ceiling, feeling a lengthening through the front of your neck and collarbone.
More Information On How To Feel Good At Your Desk:
The Bottom Line
Avoid any stretch that causes strain, yanking, or popping. Instead, focus on gentle, supported movements that release tension without forcing the neck beyond its natural range.
If you spend long hours at a desk or experience recurring neck stiffness, these three stretches can make a big difference when done regularly.
If you’re struggling with ongoing neck tension or pain, we can help.
Call our office to schedule a personalized assessment — we’ll determine what’s really causing the tension and create a plan to get you lasting relief.
Contact us today to book your appointment.
