Posture Being a Total Pain in the Neck? Try These 7 Neck Stretches

Neck pain is actually super common — about 1 in 3 people deal with it at some point. But fixing it isn’t as simple as setting down your phone or avoiding computer time. Research shows simply doing stretches might be the answer.

In a 2016 study, office workers with neck pain completed neck and shoulder stretches 5 days a week. After a month, participants experienced reduced pain and better neck function.

If your neck and spine are out of whack, try these stretches for relief.

1. Upper trap stretch

This stretch works to straighten and relax your cervical spine and neck. If you’re experiencing pain, stiffness, or tension — especially if it’s coupled with a “pinched” feeling — this stretch may be just what you need.

• Sit or stand, keeping your upper body straight and tall. Let left hand dangle at your side.
• Use right hand to gently cup the top of your head, right above left ear.
• Slowly and with control, pull your head toward your right shoulder. Wait until you feel a gentle stretch in your neck.
• Hold for 30 seconds, then repeat on the other side. Do 2 or 3 reps per side.

2. Bow-and-arrow stretch

You don’t need to be Katniss Everdeen to benefit from the bow-and-arrow stretch. It targets your shoulders, upper back, lumbar spine, and cervical spine to relieve neck tightness. It’s great for improving spinal mobility, especially after an injury.

• Sit with your best posture, with legs shoulder-width apart and knees bent in front of you.
• Extend both arms in front of you.
• With arms fully extended, bring left elbow into your body like you’re shooting a bow and arrow. (Keep your inner thighs engaged.)
• Begin to shift your body left and extend left arm behind you into a twist.
• Hold for about 10 seconds, then return your left arm in front of you and repeat on the opposite side. Do 3–5 reps on each side.

3. Chin tuck

This stretch reduces tension in your neck muscles by lengthening your neck. It can also improve your head and neck posture. Just watch: You’ll have swan-like grace in no time.

• Sit up straight and tall.
• Gently push your chin to your neck. (Pro tip: You should prob have a double chin if you’re doing it right.)
• Hold for 5 seconds, then relax.
• Repeat 3–5 times.

4. Neck extension

The neck bend is another pose that’s perfect for relieving tension in your neck. At the very least, it should provide some temporary relief. Over time, it may improve your posture and mobility.

• Sit up straight. Gently move your head backward, looking up at the sky.
• Hold for about 5 seconds, then return to the starting position
• Repeat 5–10 times.

5. Shoulder roll

When in doubt, roll it out. Shoulder rolls relieve tension in your shoulders and neck. They can especially help relieve a tension headache or pain from a pinched nerve.

• With good posture, lift your shoulder blades up. Roll them back down.
• Repeat 5 or 6 times.
• Repeat in the opposite direction.

6. Bridge Pose

Bridge Pose stretches the back of your neck, relieving tension and tightness. It also stretches your chest, shoulders, and spine for greater flexibility and optimal alignment.

• Lie on your back with arms at your sides, palms down.
• Bend your knees and place your feet on the floor, hip-width apart.
• Press your feet and palms into the floor to lift your hips.
• Take a deep inhale and lift your hips a little higher. Stay in this position for at least 30 secs, keeping your core tight throughout the exercise.
• Slowly lower to the floor, booty first.

7. Wall angels

If performed repeatedly, wall angels can bless you with better posture. Since poor posture is at the root of many back, neck, and headache probs, you’ll be soaring to stress-free heights in no time.

• Stand with your back flat against a wall. Ideally, your feet should touch the wall, but get your heels as close to the wall as you can to complete the stretch.
• Now, make like an angel: Extend your arms to make a “T” against the wall. Then bend your elbows to make a 90-degree angle.
• Move your arms up and down in that classic snow angel motion. Just be sure to keep your “wings” glued to the wall as you flutter.
• Do 3 sets of 10 reps.

Doing neck stretches on the daily (or at least 5 days a week) can help relieve neck pain, tension, and tightness. Aim for at least 10 minutes per stretch sesh.

You can also consider doing 10–20 mins of light cardio beforehand to warm up your muscles.

If your phone and WFH habits are giving your constant neck pain, taking the time to stretch every day may help. But if your pain persists or gets worse, check in with a physical therapist or doctor.