16 Gentle Neck Mobility Exercises You Can Do Anywhere

Every day life can be a pain in the neck literally. Do you ever feel like your neck is locked up? You try to look to the side while driving, but the motion is stiff and uncomfortable. Or maybe you want to turn your head to watch your child or grandchild play a game, but you can’t. Instead, you find yourself twisting your whole body to get a better view. This kind of challenge is all too common. The good news is that you can do something about it. The simple neck mobility exercises in this article can help you move your neck freely and comfortably throughout the day without pain, stiffness, or limitations. You can do them anytime, anywhere.

Pliability’s mobility app is a valuable tool to help you reach your neck mobility goals. With simple, guided neck exercises, you’ll improve your neck’s flexibility, balance, and overall body awareness to help you live pain-free.

What are Neck Mobility Exercises and Why are They Important?

Neck mobility exercises are movements that improve the flexibility and range of motion of the neck. When you perform these neck exercises, you stretch the muscles and increase blood flow to the area, which can help relieve pain and improve overall function. 

Your neck is a complex structure that helps to support your head, enabling you to move it in various directions. It comprises several vertebrae stacked atop each other. Two joints at each level help articulate each vertebra.

You also have several muscles at the front, back, and sides of your neck that help support the spine and help move your neck. 

Poor Posture and Neck Pain

Our sedentary lifestyles and poor posture can lead to many people experiencing neck pain, stiffness, and limited mobility. Failure to stretch and strengthen the muscles of your neck can weaken them over time, leading to a host of issues. Your head may sag, leading to increased pressure on your cervical spine, which can cause neck pain.

Why Should You Care About Neck Mobility Exercises? 

Performing neck mobility exercises can help stretch the scalene muscles (found at the side of the neck) and the suboccipital muscles (lower back of the head and top of your neck).

The exercises can also strengthen the postural muscles, including the upper thoracic extensors and deep cervical flexors. Stretching and strengthening can help to relieve the neck pain caused by poor posture, along with a host of other benefits.

Causes of a Stiff Neck

A stiff neck can be caused by a number of factors, including poor posture, stress, sleeping in awkward positions, a sports injury and even a pinched nerve or arthritis, says Rahul Shah, MD, a board-certified orthopedic spine and neck surgeon.

“This pain or soreness can also be accompanied by headaches, neck pain, and/or shoulder and arm pain,” he says. Doing neck mobility exercises that stretch and strengthen the muscles in the area can help improve movement so you can turn your neck without pain.

Exercise Can Aid Neck Injury Recovery

Not moving your neck can actually prolong your injury. For example, those who have a whiplash injury are less likely to have chronic neck pain if they start an exercise program, according to Harvard Health Publishing.

“Stretches and exercises help strengthen neck muscles to avoid neck pain in the first place,” Dr. Shah says. “Any activity that increases blood flow to all muscles can help with back and neck discomfort.”

Warning

Before you start any new exercise program, it's essential to see your doctor to figure out the root cause of your neck pain, Dr. Shah says. Once you get the all-clear, the following neck mobility exercises can help.

“Most pain in the back or neck should start to resolve within a few days to a week. If pain persists, then seeing a physician is advisable,” Dr. Shah says.

“If the pain trickles outside of the neck or back and into the arms or legs with or without any associated tingling sensations, seeing a physician is recommended. Consulting with a physician is recommended if the pain is associated with fever, chills, night sweats or unexpected weight loss.”

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16 Neck Mobility Exercises

1. Isometric Neck Exercise

Isometric neck exercises activate all the neck muscles to help them engage in day-to-day activities. To perform this gentle exercise, start by:

• Standing up straight with your shoulders back and your neck in a neutral position. 
• Place your right palm against the right side of your head. 
• Press your head into your palm, and resist the movement with your hand. 
• Your head and palm should not move. 
• Hold for 10 seconds, then repeat with your left side. 
• Place your palms against your forehead.
• Press your head forward into your palms, without moving.
• Hold for 10 seconds. 
• Place your palms behind your head. 
• Press your head back into your palms, without moving. 
• Hold for 10 seconds. 
• Do 5 to 10 reps on each side. 

2. Neck Range-of-Motion Exercise

Gentle range-of-motion exercises help to loosen up your neck muscles. To perform this exercise:

• Sit up straight with your shoulders back and your neck in a neutral position. 
• Slowly turn your head to the right, as far as it can comfortably go. 
• Then turn your head to the left. 
• Slowly look up at the ceiling, as far as you can comfortably go. 
• Look down toward the ground. 
• Pause at the end of each motion and keep your motion in your pain-free range. 
• Do 5 reps in each direction.

3. Upper Trapezius Stretch

The upper trapezius muscle runs from the base of your neck, across your shoulders, and down your back. Pain and tightness in this muscle cause a stiff neck, headaches, and pain. The following stretch helps to loosen up your upper trapezius. 

• Sit up straight in a chair, with your shoulders back and your neck in a neutral position.
• Place your left hand under your left thigh to secure it down.
• This keeps your shoulder down for an optimal stretch.
• Place your right hand on the left side of your head and gently pull your head to the right side. 
• You should feel a stretch along the left side of your neck and upper shoulder. 
• Stop if you feel pain. 
• Hold for 30 seconds, then repeat on the other side. Do 3 to 5 reps on each side. 

4. Levator Scapulae Stretch

The levator scapulae muscle runs down the side of your neck and into your shoulder blade. When it gets tight, it can cause neck stiffness and pain, but doing this stretch can help loosen it up. 

• Stand up straight with good posture. 
• Place your right hand behind your head, with your elbow pointing up. 
• Gently pull your head down, at an angle, pointing your chin toward your right armpit. 
• Hold for 30 seconds, then repeat on the other side. 
• Do 3 to 5 reps on each side. 

5. Chin Tuck

The chin tuck is an excellent exercise for strengthening your neck extensor muscles, as well as stretching the anterior neck muscles. Those who have a forward head posture or sit at the computer all day should incorporate this exercise into their daily routine. 

• Stand up straight with your shoulders back and your neck in a neutral posture. 
• Place two fingertips on your chin. 
• Gently press into your chin, guiding your neck into a tucked position. 
• Hold for 2 seconds and return to the starting position. 
• Do 1 to 2 sets of 10 to 15 reps. 

6. Neck Rotations

This particular neck mobility exercise will help those with limited neck rotation. To perform neck rotations:

• Sit or stand with your back straight and shoulders relaxed. 
• Turn your head to the left slowly, looking over your left shoulder. 
• Hold this position for 10 to 15 seconds before returning to the starting position. 
• Repeat the movement on the right side. 
• Repeat 2 to 3 times on each side. 

7. Chin Up

The chin-up is one of the best cervical spine mobility exercises because it is ideal for stretching the head flexors. To perform cha in-up:

• Keep your shoulders back and as still as possible. 
• Raise your chin and head up to the sky without tilting your head back. 
• Hold your head in this position for up to 5 seconds or until you feel your muscles are stretched. 
• Return to the original, neutral position. 
• Perform this movement 10 times. 

8. Wall Angels

Wall angels are great physical therapy neck stretches that can help relieve neck and upper back pain. To perform wall angels:

• Place your back against a wall with your feet slightly in front of you. 
• Throughout the exercise, you should keep your hips, back, and head against the wall. 
• Place your arms against the wall at shoulder height. 
• Your elbows should be bent with your hands pointing towards the sky. 
• While keeping everything in contact with the wall, slide your arms up as high as possible while straightening them. 
• Slide your arms down to the starting position. 
• Perform this movement 10 times. 

9. Open Books

While performing this neck mobility exercise, you should imagine opening your arms like the pages of a book. To perform open books:

• Start by lying on your side, with your head on a pillow for support. 
• Bend your knees so that they are just below hip level. 
• Turn your head gently and raise your top arm. 
• Breathe deeply and rotate until you feel a stretch. 
• Hold for 1 to 2 seconds at the end of the stretch before returning to the start position. 
• Do 10 repetitions before repeating the stretch on the opposing side. 

10. Shoulder Rolls

This neck mobility exercise can help relieve tension in your neck and shoulders. To perform shoulder rolls: 

• Sit or stand with your back straight and shoulders relaxed. 
• Roll your shoulders towards your ears and then back down in a circular motion. 
• Repeat 10 times. 

11. Head Lifts

Another great exercise to try is a Head Lift. Head lifts, also known as neck extension exercises, can help improve the flexibility and strength of the muscles in your neck. To perform head lifts: 

• Lie on your back and lift your head slightly off the ground. 
• Now, lower your chin downwards and look towards your knees. 
• This should create some elongation in your neck. 
• Keep your mouth closed and list your head slowly and slightly off the mat. 
• Try to hold this position for 10 to 30 seconds and aim for three rounds at first. 

12. Neck Lifts Using Resistance  

Performing neck lifts with resistance can help to further strengthen and tone the muscles in the neck and upper back. 

Here’s how to perform these neck lifts: 

• Place the band behind your head and hold it with two hands out in front. 
• Push back against the band to create tension as you hold the band. 
• This will cause some strain in the neck. 
• You’ll need to create resistance using the band without retracting your head or neck.
• Just focus on lifting and lengthening your neck. 

13. Look To The Right And So the Left  

This is another simple exercise for beginners. All you need to do is look to the left and the right. These movements can help increase flexibility and reduce stress and tension in the area.

Here’s how to do it safely: 

• Push your shoulder blades back and together. 
• Rotate your neck from side to side. 
• Try to turn your neck until it feels uncomfortable, or you think of snapping your neck. 

14. Tabletop  

Tabletop neck mobility exercises can help improve the flexibility and strength of the muscles in your neck. These movements can strengthen and stretch the muscles in the neck, shoulder blades, and upper back.

Follow these steps: 

• Start by kneeling on your hands and knees to get into a tabletop position. 
• Grab your resistance band and wrap it around the back of your head, and hold its ends with your hands flat on the floor. 
• Slowly bring your head up and backward. 
• Stretch out your neck and pull your shoulder blades back. 

15. The Cellphone Drill  

The cellphone drill helps to correct the forward position of your chin. Here’s how to perform the cellphone drill: Start by sucking your chin back. Once you can see or feel my double chin, you’re in the correct position. Next, move your neck forward a little. Continue to do this movement to help increase the forward and backward motion and mobility of your neck. 

16. Slide From Side to Side  

With your eyes level, slide your neck from side to side, trying to keep your head as level as you can. You may hear a few “crunches” in your neck, but hopefully you will start to loosen up. This exercise is quite challenging, so you may need to practice it before conquering its proper technique.

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4 Tips to Help Prevent Neck Pain

In addition to doing the neck exercises above, the following tips will also help improve neck pain and decrease stiffness.

1. Heat and Ice: Your Neck's Best Friends

Apply ice for the first day or two to decrease inflammation, then switch to a heating pad to increase blood flow to the muscles, which helps speed up healing, according to the Cleveland Clinic. 

A warm shower is another good way to decrease pain and stiffness. You can do some of the exercises above in the shower. Over-the-counter pain relievers, including ibuprofen or acetaminophen, can also be helpful. 

2. Ditch the Slouch: Importance of Good Posture 

“As many new home office setups consist of lounge chairs, couches or kitchen tables, we are unfortunately not practicing healthy posture,” Dr. Shah says. “Try to keep your gaze between 15 and 45 degrees off of the horizontal plane,” he says. “This allows the head to assume a more normal posture over the neck and avoids excessive muscle fatigue. Work on keeping your shoulders back and avoid craning your neck forward as this will work to increase the load on your neck muscles.”

He also says it's essential to make sure your keyboard and mouse are level with your forearms to avoid irritating the nerves that run from your neck down to your hands. Take short breaks throughout the day and stand up or change positions every 25 to 45 minutes. 

3. Sleeping Position: Where Neck Pain Begins 

If you're waking up with a stiff neck, your sleeping position may be a factor. “The head, neck and shoulders should be aligned while you sleeps,” Dr. Shah says. “For those who sleep on their side, having a pillow between your knees can be helpful,” he says. “Some may also experience benefits from using a pad cutout for your head, allowing your neck to be better supported.” 

If you sleep on your stomach, having the right neck support while sleeping can help. Those who sleep on their backs can test different pillows and cushions that allow their knees to have a slight bend, which can help, Dr. Shah says. 

4. Why You Should Consider a Massage 

A massage can help increase blood flow to painful neck muscles, as well as release tension and help with stress and anxiety.

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