Most of us experience a stiff neck from time to time\u2014but that doesn\u2019t make it any more pleasant (or less painful) to deal with. Luckily, there are steps you can take to alleviate the symptoms of a stiff neck and feel more loose, relaxed, and comfortable.<\/p>\n
Let\u2019s take a look at six strategies you can use to get rid of your stiff neck.<\/p>\n
What causes a stiff neck?<\/h2>\n
Before we jump into tips to alleviate the symptoms of stiff neck, let\u2019s quickly touch on some of the reasons why your neck might be feeling stiff\u2014starting with posture.<\/p>\n
\u201cIt\u2019s no secret that most of us spend a good portion of our day looking at a phone and\/or a computer screen,\u201d says doctor of physical therapy and yoga instructor Kristina Kehoe. And all that time staring at a screen can lead to posture issues.<\/p>\n
\u201cTypically, we sit with what\u2019s called \u2018forward head posture,\u2019 where the shoulders are rounded forward and the head is held forward, where the ears are lining up in front of the shoulder,\u201d continues Kehoe. \u201cThis causes the muscles in the back of the neck and back to work harder to hold our head and neck up\u201d\u2014which can lead to a stiff neck.<\/p>\n
Another culprit that may be playing into your neck stiffness? Too much stress.<\/p>\n
\u201c[When we\u2019re stressed], we tend to hold a lot of tension in our shoulders or neck,\u201d says Kehoe. \u201cIf you\u2019re tensing your shoulders and surrounding muscles all day, these muscles can get tense and stiff.\u201d<\/p>\n
Not moving enough throughout the day\u2014or staying in one position for too long (for example, sitting at a desk or sleeping in an uncomfortable position)\u2014can also cause neck stiffness.<\/p>\n
\u201cThe biggest cause of stiff neck is lack of movement,\u201d says Tony Matoska, doctor of physical therapy and clinic manager for <\/strong>Athletico Physical Therapy in Muskego, WI. \u201cMany people find themselves sitting in one place too long throughout the day, which causes joints to stiffen and muscles to tighten.\u201d<\/p>\n Clearly, there are a lot of factors that could be causing symptoms of a stiff neck. But the question is, how do you alleviate those symptoms?<\/p>\n One of the best ways to alleviate neck stiffness? Doing exercises and stretches that target the neck. Some exercises you may want to incorporate into your daily routine to alleviate the symptoms of a stiff neck include:<\/p>\n Chin tuck.<\/strong> The chin tuck exercise \u201cwill help improve posture throughout the day to avoid the forward head posture,\u201d says Kehoe\u2014and the stiff neck that can often come with it.<\/p>\n \u201cTo perform a chin tuck, you want to sit with a neutral posture\u2014so shoulders in line with your hips and ears aligned with your shoulders,\u201d says Kehoe. \u201cDraw your chin back while keeping your jaw and shoulders relaxed.\u201d<\/p>\n For best results, Kehoe recommends repeating the chin tuck between 10 and 20 times in a single session\u2014and cycling through between 5 and 10 sessions throughout the day.<\/p>\n Upper trap stretches. <\/strong>The upper trap muscles are located on both sides of your neck\u2014and \u201cthese are the muscles that get especially tight with stress since they\u2019re the muscles we use to raise our shoulders towards our ears,\u201d says Kehoe. \u201cThis stretch will help to decrease tension in these large muscles and can be very effective when stress is a main culprit of your neck stiffness.\u201d<\/p>\n To stretch your upper trap muscles, \u201cdraw the right ear towards the right shoulder to feel a stretch on the left side of the neck,\u201d says Kehoe. \u201cIf it\u2019s tolerable, gently pull down on the side of the head towards the right [shoulder] to feel a deeper stretch.\u201d<\/p>\n Hold the stretch for 20 to 30 seconds; then, repeat on the left side.<\/p>\n Levator Scapulae Stretch. <\/strong>Another muscle to target if you want to loosen up your neck? The levator scapulae.<\/p>\n \u201cThe levator scapulae is a muscle to the side and back of the neck,\u201d says Kehoe. \u201cIn my experience, a lot of knots live in this muscle when the neck is stiff. Stretching this area out can help with overall mobility and stiffness of the neck.\u201d<\/p>\n For this stretch, \u201cstart by bringing the right ear to the right shoulder,\u201d says Kehoe. \u201cAfter you\u2019ve achieved that position, slowly turn your head towards your right armpit. You should feel a stretch on the left side of the neck\u2014but more in the back of the neck when compared to the upper trap stretch.\u201d<\/p>\n Hold the stretch for between 20 and 30 seconds, then switch to the left side. Repeat the process two to three times per side.<\/p>\n Yoga can also be a great way to alleviate neck stiffness. Some yoga poses that are especially helpful for stiff neck include:<\/p>\n Standing Forward Fold. <\/strong>Standing forward fold is a foundational yoga pose that\u2019s also great for the neck as it \u201callows gravity to help decrease stress on the spine in the neck and open up the joint space in the neck,\u201d says Kehoe.<\/p>\n To get into the pose, \u201c<\/strong>stand with your feet hip width apart. Slowly roll your spine down to bring your hands towards the floor,\u201d says Kehoe. \u201cKeep a slight bend in your knees to avoid putting excess strain on your back.\u201d\u00a0<\/p>\n You can either keep your fingertips on the floor or cradle your elbows in opposite hands. From there, \u201cAllow your head to hang heavy toward the floor,\u201d says Kehoe. \u201cYou can gently sway side to side or nod the head yes\/ no if that feels comfortable.\u201d<\/p>\n Remain in the posture for 5 to 8 breaths.<\/p>\n Thread the needle. <\/strong>This posture \u201chelps open up the upper back and neck and relieves tension,\u201d says Kehoe.<\/p>\n To thread the needle, \u201cstart on all fours,\u201d says Kehoe. \u201cReach the right arm through the left arm, coming down onto the right shoulder if that feels comfortable.\u201d<\/p>\n \u00a0Hold here for 3-5 breaths, then repeat with the left arm.<\/p>\n Supported fish pose. <\/strong>This yoga pose \u201chelps to improve the mobility through your thoracic spine\u2026[which is important because] when this area is not moving well, the neck can compensate and feel stiff,\u201d says Jackie Fenton, doctor of physical therapy, yoga instructor, and owner of Bright Heart Yoga Studio.<\/p>\n To get into the posture, place a pillow, block, or foam roller between your shoulder blades and perpendicular to your spine. With your knees bent and feet flat on the floor, lean back against the pillow, block, or foam roller and put your hands behind your head, allowing your chest to open. Stay in the posture for 10 breaths.<\/p>\n As mentioned, spending all day sitting at a desk can play a major role in neck stiffness. So, if you want your neck to feel less stiff, creating a more ergonomic workstation is a great step.<\/p>\n There are a variety of ways to update your workstation to be more neck-friendly, including:<\/p>\n Another great (and relaxing!) way to find relief from a stick neck? Booking a massage.<\/p>\n \u201cMassage can definitely help a stiff neck\u2026whether the neck stiffness is more acute or chronic,\u201d says Kehoe. \u201cMassage can help promote blood flow to tense muscles and improve muscle relaxation to help decrease pain.\u201d<\/p>\n Let your massage therapist know you\u2019re experiencing a stiff neck\u2014and as they\u2019re working, let them know if the pressure feels too intense or you find yourself tensing up.<\/p>\n For added benefit, ask your massage therapist to show some TLC to the areas surrounding your neck. \u201cThe upper traps and areas around the shoulder blades are common areas that get tight and sore with neck pain and are great to address during a massage,\u201d says Matoska.<\/p>\n Do you find your neck is most stiff in the morning? \u201cIf you\u2019re finding that you continually wake up with a stiff neck\u2014and it improves over the day\u2014it\u2019s possible that your pillow may be a culprit,\u201d says Kehoe.<\/p>\n If you\u2019re using a soft, fluffy pillow, it may be time to switch things up. Kehoe recommends memory foam pillows that are contoured to allow the neck to stay in a comfortable, supported position throughout the night\u2014as opposed to soft pillows, which don\u2019t offer as much support and could be a contributing factor to stiff neck.<\/p>\n Foam rollers are great tools for workout recovery\u2014and, as it turns out, they\u2019re also great tools for dealing with neck stiffness.<\/p>\n To help alleviate symptoms of neck stiffness, you don\u2019t want to actually foam roll on your next; instead, focus on your back.<\/p>\n \u201cRolling up and down the middle of your back (thoracic spine) is helpful for relaxing tight muscles and moving stiff joints,\u201d says Matoska. \u201cWorking on extending your mid back backwards over the foam roller at different levels that feel stiff is also extremely beneficial.\u201d<\/p>\n And if things sound a bit\u2026crunchy during the process? Not to worry. \u201cIt is very common to feel pops and cracks as you foam roll, which are signs of pressure relief from stiff joints,\u201d says Matoska.<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tDeanna deBara is a freelance writer based in Portland, OR. She covers a wide range of wellness topics, including fitness, nutrition, relationships, and mental health. Her work has appeared on Greatist, Men’s Health, Ravishly, The Fix, What’s Good by The Vitamin Shoppe, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\nDo neck exercises\u2026<\/h2>\n
\u2026and yoga poses<\/h2>\n
Adjust your workstation<\/h2>\n
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Get a massage<\/h2>\n
Invest in a new pillow<\/h2>\n
Try foam rolling<\/h2>\n
\n\t\t\t\t\tDeanna deBara\t\t\t\t<\/h3>\n
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