While a stiff neck is typically the result of a minor injury, such as a muscle strain or ligament sprain, the resulting discomfort can be sharp and burning. It’s important to strike a balance between minimizing painful movements and giving your stiff neck some rest while also keeping the neck active to prevent further stiffness and muscle weakening.
This article presents four simple neck stretches to enhance flexibility and function, as well as a way to assess which movements may need modification or avoidance until your neck improves. Some of these stretches may provide relief and reduce pain and stiffness, while others may not. If a particular movement increases pain, stop immediately and try a different one.
1. Neck Extension (Backward Bending): Gently tilt your head backward, looking upward while keeping your shoulders and back still. Hold the stretch for about 5 seconds once you’ve extended your head as far as it can go without worsening the pain, then return to the starting position. You’ll feel the stretch in the front of your neck and possibly in the muscles at the back of your neck, from the base of the skull down to the upper back.
2. Neck Flexion (Forward Bending): Gradually lower your chin towards your chest, looking downward while moving only your head. Hold the stretch for 5 seconds once your head is flexed as far forward as it can comfortably go before returning to the neutral position. You’ll feel this stretch in the back of your neck.
3. Lateral Neck Flexion (Bending Side to Side): Slowly bend your head to one side, such as bringing your left ear towards your left shoulder, keeping your shoulders and back still. Hold the stretch for 5 seconds after reaching the comfortable limit before returning to the neutral position. Repeat this stretch in the opposite direction. You’ll feel the stretch on the right side of your neck when bending toward the left shoulder.
4. Neck Rotation (Turning Side to Side): Maintain a straight back and still shoulders while gradually turning your head to the left or right, as far as it can naturally go without increasing pain. Hold the stretch for 5 seconds once your head reaches its rotation limit before bringing it back to the neutral position.
For a stiff neck that is acutely painful and difficult to move, consider trying each stretch once and giving it a break. Later, you can attempt these stretches again, perhaps a few hours later or the following day. As you progress, increase the stretch duration to 10 seconds or perform multiple sets. Always remember that the objective is to improve neck flexibility and function, not exacerbate pain.
Once the initial neck pain and stiffness subside, you may consider incorporating a more comprehensive routine of neck strengthening and stretching to reduce the risk of recurring pain.
Seek medical attention immediately if your stiff neck is accompanied by a severe headache, fever, nausea, dizziness, arm tingling, weakness, or other concerning symptoms. Additionally, if you have a history of significant medical conditions or if neck pain and stiffness persist beyond a few days, it’s advisable to consult a doctor before continuing with these exercises.
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