Stretches To Relieve A Sore Neck

If your job requires you to sit for the majority of the day, you could be doing your body a great disservice. We’ve already told you about how sitting for long periods of time can make you more prone to developing health issues such as cardiovascular diseases, diabetes and even cancer. But short of quitting your job, it’s likely that you’re just going to have to make a few healthy adjustments to your life to make up for how unhealthy your seating arrangement is.

One of the easiest ways to combat the dangers of sitting all day is to get up and get moving every hour or two. You may still find that you have a few aches and pains from spending most of your time in a seated position but your health will be improved. And as far as the pains go, that’s where these stretches to relieve your sore neck come in.


Seated Side Neck Stretch

sore neck

Whether you need immediate relief from your sore neck while you’re still at work, on your evening commute or once you make it back home this is an easy stretch that you can do anywhere.

If you are sitting on the floor make sure that your legs are crossed and your back is straight. If you are sitting in a chair keep your back flat and your feet on the ground. Extend your right arm so that it is next to your right knee, either on the ground or placed on the side of the chair. Put your left hand on the right side of your head and slowly tilt your head to the left side applying slight pressure to increase the stretch. Do not pull your head. Hold this position for thirty seconds and then slowly tilt your head back into neutral spine. Repeat on the other side.

For the best results in relieving your sore neck it is best to complete these stretches at least ten times on each side once per day, or anytime that you feel your neck is becoming tense.

Seated Flexor & Extensor Stretch

sore neck

While you can complete this stretch in most situations as long as you are in a seated position we strongly recommend not doing it in the car, as it takes your eyes off of the road and puts you as well as other drivers at risk.

Sit on the floor with your legs crossed or in a chair with your feet flat on the ground and your back straight to begin this sore neck stretch. Clasp both of your hands behind your head and gently tilt your head forward pressing your chin to your chest. Apply gentle pressure with your hands but be careful not to pull on your neck as this may cause you injury. Hold this position for thirty seconds before slowly bringing your neck back to neutral spine.  

This stretch should be completed at least ten times in a row once per day. It can be used to relieve a sore neck anytime you feel tension.

Seated Heart Opener

sore neck

Unless you have a fairly relaxed work environment you may want to save this seated stretch for when you get home. Although it is a great way to stretch your shoulders, chest and sore neck it may look a little strange to any coworkers who happen to walk by.

Begin this stretch by sitting on the floor with your knees bent and your heels underneath your buttocks. Lean back and place the palms of your hands firmly on the ground about eight to ten inches behind you, with your fingers pointing away from your body. Arch your back while you push your hips into your heels. Release your head from neutral spine and lower it behind you to allow a deeper stretch through your chest and throat. Remain in this position for thirty seconds before returning to an upright seated position.

Repeat this stretch at least ten times in a row once per day to help reduce any tension or tightness in your sore neck. You can also complete this stretch anytime your neck becomes sore throughout the day.


sore neck

Unless you want to get sideways glances from everyone that you work with, or you just so happen to work in a gym where people are constantly contorting themselves into strange positions for the sake of a good stretch this is definitely a sore neck stretch you’ll want to save for home.

To start this stretch you’ll need to lie down on your back. Keep your arms down at your sides with your palms facing down while you bend your knees and place both feet on the floor. Walk your heels up towards your buttocks but keep them positioned hip-width apart from each other. Once your feet as as close to your buttocks as they can go you want to push through your feet while you lift your hips from the ground. While elevated bring your hands together behind your back rocking back and forth to bring your shoulder blades closer together if necessary. Stay in this stretch for thirty seconds to relieve your sore neck before releasing your arms and gently lowering your body back down to the ground.

To achieve the best results you’ll want to repeat this stretch for ten reps at least once a day. You can perform this stretch to relieve your sore neck throughout the day if it becomes bothersome.

Standing Behind The Back Neck Stretch

sore neck

The convenience of this stretch makes it one of the easiest ones to complete regardless of your job or location. No clean ground space or chair is needed for this stretch since you complete the entire thing in a standing position.

Stand up straight with your back flat, your feet hip-width apart and your arms by your sides. Reach both of your hands behind your back and grab ahold of your left wrist with your right hand. Gently use your right hand to straighten your left arm before pulling it slightly away from your body. Lowering your right ear towards your shoulder will increase this stretch and help to relieve your sore neck pressure. Hold this position for thirty seconds before releasing yourself back into a relaxed standing position. Repeat the process with your right arm.

To get the most out of this stretch you should make sure to complete ten reps at a time. Although stretching once per day is often enough to leave a sore neck for some, you may find that it works better for you to stretch as often as tension invades your neck muscles.

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