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Simple Exercises for Neck Pain and Stiffness

If you experience intermittent neck pain and/or stiffness, you may benefit from a simple routine of stretching and strengthening the dozens of skeletal muscles and ligaments that line your neck.

The most important requirement for healthy ligaments and muscles is steady blood flow to these tissues. And stretching the ligaments and muscles that line your neck is the most effective way to promote and maintain a rich supply of blood in this region.

What follows are six simple stretches that you can perform to help keep the muscles and ligaments in your neck healthy and less prone to getting injured.

1. Forward Flexion

Allow your head to fall forward so that your chin approaches the top of your chest.

Once you feel a stretch or pull in the muscles that line the back of your neck or once the joints of your neck won't allow you to bend forward any further, whichever comes first, hold this position for as long as is comfortable, up to 30 seconds.


2. Backward Extension

Allow your head to bend backwards so that you can look at the ceiling or sky.

Once you feel a stretch or pull on the front side of your neck or once the joints of your neck won't allow you to go back any further, whichever comes first, hold this position for as long as is comfortable, up to 30 seconds.


3. Rotation to Right

With your shoulders facing forward, turn your head to your right.

Once you feel a stretch or pull anywhere in your neck or once the joints of your neck won't allow you to rotate any further, whichever comes first, hold this position for as long as is comfortable, up to 30 seconds.


4. Rotation to Left

Repeat the same steps described above, but with your head turning to your left.


5. Lateral Flexion to Right

With your shoulders facing forward, allow your head to fall toward your right shoulder so that your right ear approaches the top of your right shoulder.

Once you feel a stretch or pull along the left side of your neck or when your neck won't allow any further lateral flexion, hold this position for as long as is comfortable, up to 30 seconds.

Be sure that your left and right shoulders remain level; for some people, there's a natural tendency to bring the right or left shoulders up while doing this stretch.


6. Lateral Flexion to Left

Repeat the same steps described above, but with your head falling toward your left shoulder. Remember to keep both shoulders level; it's your head that should bend down to approach your shoulder, not your shoulder that's raised to approach your head.



To strengthen your neck muscles, use your hands to resist your head as you try to move it in the six directions described above.

For example, to strengthen the muscles that line the front of your neck, place both of your palms against your forehead and gently push your head against your palms, trying to take your chin down to meet your chest. Maintain this resistance for as long as is comfortable, or up to 10 seconds. Repeat for all directions.

Here are pictures that show how to resist your head and neck in each of the six positions described above:

Neck Forward Flexion


Neck Backward Extension


Neck Lateral Flexion to Right


Neck Lateral Flexion to Left


Neck Rotation to Right


Neck Rotation to Left


Some pointers to keep in mind as you stretch and strengthen your neck:

  1. Never stretch to a point where you experience pain; the goal is to feel a comfortable stretch.

  2. Try to stretch later in the afternoon or evening, when your blood circulation is at its peak.

    Blood circulation is at its worst first thing in the morning, a consequence of your heart not having to work very hard in the absence of significant gravitational force while you are sleeping in a horizontal position. As you go about your daily activities, your blood circulation naturally improves as your heart begins working harder, making the muscles and ligaments in your neck and throughout your body more receptive to being stretched and strengthened.

  3. If possible, save stretching and strengthening sessions for after you have been physically active, like after you have gone for a walk or engaged in any type of cardiovascular workout.

    The more you exercise or warm up before you stretch, the more blood flow your muscles ligaments will have, which decreases the risk of suffering a sprain, strain or tear.

  4. Do not bounce or bob with your stretches. Move your neck slowly and gradually into a position that allows you to feel a solid stretch in the target muscles, then hold this position and focus on keeping your breathing steady.

  5. Maintain steady breathing while you stretch. If you find yourself holding your breath as you stretch, consider this a sign that you are putting too much stress on your tissues and ease back on the intensity of your stretches.

To further enhance blood flow to the muscles that line the back of your neck, try rotating your head slowly from side to side while resting the back of your neck against a foam roller. As you slowly rotate from side to side, feel free to linger or increase pressure on tender or taut areas. Here's a short video clip that demonstrates how to do this:

More from our Video Library of Mobility Exercises:

YouTube Channel for

For more on stretching and foam rolling for health, feel free to browse through the following archive:

Stretching and Foam Rolling for Health

If you don't have a foam roller and are looking to invest in one that offers a blend of comfort, durability, and ideal density to provide therapeutic rolling of your muscles and ligaments, please feel free to have a look at the one that I had custom made for our clients here:

Hexagonal Foam Roller


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Thanks! I had no idea that there was a particular time when it is better to stretch! I'm better informed of many things because of you. A lot of what you post is common sense but you enforce it with good information. I appreciate your patience, effort and the time you spend helping us live better lives. Thanks again!

Thank you for remimding me that we need to find time to stretch each and every day. It is vital and we all know this, but do we keep up is the question!! you are really informative and put everything logically in perspective.

Thank you Dr. Kim for your wonderful tips. Simple stretches are indeed very effective and I have made it a part of my everyday exercise routine. I always have stiff muscles around my neck and shoulder that often cuts off my blood circulation. Now I have your simple exercise tips, I will do them religiously everyday. Appreciate your commitment and effort in caring and enforcing healthy living tips for all of us. Thank you...Elizabeth.

I have been doing these excercises for a long time and as described by you so long as we do not over-exert the exercise one should feel relieved almost immediately. Thank you for this nice reminder and advice.

Thank you for the information! I have cervical arthritis and stenosis, and these targeted moves will be sure to help!

Extremely useful , as all the articles & videos that are made from Dr.Kim with kindness and wisdom . Unfortunately I live in Greece & not in Canada in order to have the opportunity to a personal meeting for advice with Dr.Kim .
Please keep up doing the good job .....

With respect

Thank you for the useful tips I will put them to practice and give you a feedback .

Just want to say thank you, Dr Kim, for the help you provide.

Thank you for your informative video and explanations. You have a calming nature that is appreciated.

on the neck flexion exercises do you perform repetitions and if so how many

Hi Bernard,
With all exercises that don't involve maximum strength exertion, Dr. Kim finds that working up to 10 quality repetitions is a good general goal. Quality repetitions of any number are beneficial, and you are encouraged to do what feels right for you. In many cases where someone is severely limited in mobility, one quality repetition is a great starting point.

Client Care Manager