Movement

Stiff Neck? Try These 3 Moves to Help Relieve Neck Pain

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Chad Walding, DPT

September 4, 2024

We all know the struggle of waking up with a stiff neck or feeling that annoying ache after a long day at the desk. 

But what if you could ease that discomfort in just a few minutes? In this blog, we're diving into three simple moves from a doctor of physical therapy, that can help relieve neck pain and get you feeling better fast. 

Whether you’re dealing with daily neck tension or just need a quick fix, these three exercises can help relieve that nagging neck pain.

Table Of Contents

The Most Common Cause of Neck Pain: Poor Posture

Most neck pain is caused by poor posture (1). If you can notice and correct poor posture, it can really help you find relief.

So, what does good posture look like for your neck? 

It’s all about having your ears lined up directly over your shoulders, with your chest open and shoulders back. When you're in this neutral position—often called normal head posture—you’re reducing stress on your neck because your head's weight is balanced nicely on your spine.

A vector drawing comparing corerect head posture and forward head posture.

Forward head posture—also known as “text neck”—occurs when the head juts forward, causing the neck to extend and the shoulders to round forward. This posture is often associated with prolonged periods of sitting, hunching over electronic devices, or poor ergonomic positioning.

This head position can lead to several problems:

  • Increased stress on your spine: When your head is pushed forward from bad posture, your spine ends up taking on more weight than it should. A good rule of thumb is that for every inch your head leans forward, it feels like you’re adding about 10 pounds to your spine (2). So, if your head weighs around 10 to 12 pounds, just leaning forward an inch or two can actually double or even triple the load on your spine.
Vector drawing showing the amount of weight on a woman's spine as her head tilts forward
  • Hyperflexion and hyperextension: So when the lower cervical spine bends too far forward, it goes into hyperflexion. Meanwhile, the upper cervical spine does the opposite and goes into hyperextension because our brain automatically keeps our head up, allowing us to look straight ahead. This change in the curve of the cervical spine actually stretches the distance of the spinal canal from the base of the skull to the base of the neck, which can stretch the spinal cord and nearby nerve roots.
  • Muscle overload: Some muscles in the neck and upper back must continually overwork to counterbalance the pull of gravity on the forward head. As a result, muscles become more susceptible to painful strains and spasms.
  • Hunched upper back:  Forward head posture is often accompanied by forward shoulders and a rounded upper back, which can lead to more pain in the neck, upper back, and/or shoulders.

Over time, forward head posture can put increasing amounts of stress on the neck and other areas of the body. Some long-term effects of forward head posture can include muscle imbalances, elevated risk for spinal degeneration, and reduced mobility.

Neck pain can also be associated with (3):

Native Note: If you are experiencing chronic or severe neck pain, its best to talk to your doctor or healthcare provider.

3 Moves to Help Relieve Neck Pain

Watch the video below and follow along with Dr. Chad Walding as he leads you through these three simple movements.

1. Chin Tucks

How to Do It:

  • Start by sitting or standing upright with your shoulders relaxed.
  • Place your fingers on your chin to help guide your chin and apply gentle pressure.
  • Gently tuck your chin toward your chest without lowering your head. Imagine creating a double chin.
  • Hold the position for a moment, then slowly release.
  • Do 2-3 sets of 10 reps.

How it Helps:

This exercise helps to strengthen the deep neck flexors, improving neck alignment and posture.

2. Chin Tucks with Extension

How to Do It:

  • Begin with the basic chin tuck.
  • From the tucked position, slowly extend your neck by tilting your head backward, looking slightly upward.
  • Return to the starting position by tucking the chin again.
  • Do 2-3 sets of 10 reps.

How it Helps:

Adding the extension increases the stretch of the front neck muscles, enhancing flexibility while maintaining strength.

3. Resisted Chin Tucks

How to Do It:

  • Place your hands or a resistance band around the back of your head.
  • Perform a standard chin tuck.
  • Apply gentle resistance as you tuck your chin, resisting the movement slightly.
  • Do 2-3 sets of 10 reps.

How it Helps:

This variation adds more resistance, further strengthening the neck muscles.

The Bottom Line

Remember, your neck works hard for you all day, whether you're at your desk, on the go, or simply unwinding at home. Give it the care it deserves, and you'll find that a little bit of daily attention can make a world of difference.  

These exercises are a simple but important tool in your daily routine to fend off neck tension and improve your posture. By consistently incorporating them, you’ll keep your neck muscles strong, flexible, and resilient.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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