Best Stretches for Neck Pain – Muscle MX
Free Shipping on orders over $75
Free Shipping on orders over $75
Muscle MX
Muscle MX
Best Stretches for Neck Pain
CBD
Neck Pain
Neck Stretches
Physical Health

We’ve all been there. One minute you’re sitting at your desk, blissfully unaware of anything but your work, and the next, you turn your head too quickly and feel a sharp twinge in your neck. Or maybe you’ve woken up after a night of deep slumber to discover that your neck has decided to go on strike, refusing to cooperate with the rest of your body. Neck pain, soreness, or stiffness can strike at the worst times, turning simple tasks like looking over your shoulder or nodding at a joke into dreaded challenges.

But here’s the thing: you don’t have to live with neck discomfort! With the right stretches, you can work out the kinks and get back to living your life. And hey, stretching can be fun, especially when paired with a relaxing ambiance—think soothing music, dim lights, and a hint of CBD balm for added comfort (more on that later).

What is the Difference and Causes Between Neck Pain, Neck Soreness, and Neck Stiffness?

Before you start stretching like a yogi, it’s important to understand what’s going on with your neck. Not all neck discomfort is created equal, and identifying the difference between pain, soreness, and stiffness can help you tackle the issue more effectively. Keep in mind though, that while these symptoms are different, they often overlap, making it essential to address the root cause. Stretching and gentle movement are great ways to ease all three conditions.

Neck Pain

Neck pain refers to discomfort or a sharp ache that can range from mild to severe and is often localized or radiates to other areas like the shoulders, arms, or head.

Characteristics:

  • Sharp or stabbing sensations.
  • Burning or aching feeling.
  • Pain that worsens with movement.

Common Causes:

  • Muscle Strain: Overuse, poor posture (e.g., prolonged computer or phone use).
  • Injury: Whiplash from car accidents, falls, or sports.
  • Conditions: Cervical herniated disc, arthritis, or pinched nerves.
  • Infections: Meningitis or localized infections in the neck.
  • Stress: Emotional tension leading to muscle tightness.

Neck Soreness

Neck soreness is a mild, dull ache or tenderness often felt after physical activity or strain.

Characteristics:

  • Generalized discomfort or tenderness.
  • May feel like fatigue or overuse of muscles.
  • Can be aggravated by pressing or stretching the area.

Common Causes:

  • Overexertion: Lifting heavy objects or vigorous exercise involving the neck muscles.
  • Poor Sleep Posture: Sleeping in awkward positions or using unsupportive pillows.
  • Repetitive Movements: Overuse from activities like swimming, painting, or long drives.
  • Minor Inflammation: From small injuries or muscle overwork.

Neck Stiffness

Neck stiffness involves difficulty in moving the neck freely due to tightness or reduced range of motion.

Characteristics:

  • Limited ability to turn, bend, or tilt the neck.
  • Feeling of tightness or resistance in the muscles.
  • May be accompanied by mild pain but not always.

Common Causes:

  • Muscle Spasm: Often from poor posture, cold exposure, or sudden neck movements.
  • Tension or Stress: Causes muscle contractions that limit flexibility.
  • Injury or Trauma: Sprains or strains affecting soft tissues.
  • Degenerative Conditions: Osteoarthritis or cervical spondylosis.
  • Medical Emergencies: Meningitis or other infections that cause stiffness (often with fever or other symptoms).

How Long Can Neck Pain Last For? 

The duration of neck pain can vary widely depending on the cause, severity, and how it's managed. Here's a breakdown:

  1. Acute Neck Pain (Short-Term): If neck pain is due to a muscle strain, poor posture, or a minor injury (like sleeping in an awkward position), it typically lasts from a few days to a few weeks. With proper rest, stretching, and over-the-counter pain relief, most people experience improvement within this time frame.
  2. Chronic Neck Pain (Long-Term): If neck pain persists for more than three months, it is considered chronic. Chronic pain can be due to conditions like arthritis, degenerative disc disease, or nerve compression (such as a herniated disc). In such cases, neck pain can last for months or even years if not properly managed. Long-term management may include physical therapy, medications, lifestyle changes, or in some cases, surgery.
  3. Pain from Overuse or Activity: Repetitive movements or sustained poor posture, often seen in desk jobs or long hours of looking down at a phone, can cause neck pain that lasts from a few days to several weeks. Regular breaks, stretches, and improving posture can often help alleviate this pain over time.

If neck pain is severe, persistent, or accompanied by symptoms like numbness, tingling, or weakness, it's important to consult a healthcare provider to determine the underlying cause and appropriate treatment.

Should I Stretch My Neck if It Hurts?

The short answer? Yes—but gently! Stretching can be an excellent way to relieve tension and increase mobility, but you need to approach it with care.

When your neck is in pain, the muscles are likely inflamed or tight. Stretching can:

  • Increase blood flow, helping muscles relax.
  • Improve flexibility, reducing stiffness over time.
  • Relieve tension, especially when paired with deep breathing.

Plus, what to you need to keep in mind while stretching would be: 

  1. Move slowly: Avoid jerky or rapid movements.
  2. Listen to your body: If something feels too painful, stop and adjust.
  3. Pair with mindfulness: Focus on relaxing as you stretch.
  4. Enhance relaxation subtly: A light application of a CBD balm on the neck before stretching can help ease muscle tightness and make the experience more enjoyable.

How Do You Release Tight Neck Pain?

Releasing tight neck pain is all about loosening up the muscles, improving circulation, and reducing tension. So, here are some simple ways you can go about achieving it:

  1. Heat Therapy: Apply a warm compress to your neck for 10-15 minutes. A hot shower or bath can also help relax the muscles and ease stiffness, making it easier to stretch afterward. Essentially, heat helps to relax tight muscles and improve blood flow, prepping your neck for stretches.
  2. Breathing Techniques: Before you begin stretching, practice deep breathing. Inhale for a count of four, hold for four, and exhale for six. This can calm your body and help release tension.
  3. Gentle Stretches: Before doing any intense neck stretches, try gentle stretches like tilting your head forward to stretch the back of your neck or turning your head slowly to each side. Hold each stretch for a few seconds and repeat several times.
  4. Gentle Massage: This can be done two ways:
  • Self-Massage: Use your hands or a massage tool (i.e., massage roller or ball) to gently knead the tight areas of your neck. Focus on the base of your skull and the muscles along your shoulder blades.
  • Professional Massage: A trained massage therapist can help relieve deep-seated tension, especially if the pain is chronic.

Which is the Best Exercise for Neck Pain?

Not all stretches are created equal. Hence there are some good stretches and exercises to relieve neck pain:

1. Neck Tilts

  • Sit upright with your shoulders relaxed.
  • Slowly tilt your head to one side, bringing your ear toward your shoulder.
  • Hold for 15-20 seconds, then switch sides.

2. Chin Tucks

  • Sit or stand with your back straight.
  • Gently pull your chin toward your chest, creating a “double chin.”
  • Hold for 5 seconds, then release.

3. Shoulder Rolls

  • Roll your shoulders backward in a circular motion for 10-15 reps.
  • Reverse direction and repeat.

4. Seated Neck Stretches

  • Sit in a chair with one hand holding the seat for support.
  • Use your other hand to gently pull your head to the opposite side.
  • Hold for 15-20 seconds, then switch sides.

Can You Really Stretch Your Neck?

Yes, you absolutely can—and should! Stretching your neck regularly keeps the muscles flexible and reduces the risk of tension building up. The key is consistency and moderation. However, there are a few things to avoid when doing this:

  • Overstretching: Don’t push past mild discomfort.
  • Sudden movements: Always ease into and out of stretches.
  • Ignoring other muscles: Stretching your shoulders and upper back can indirectly benefit your neck.

Neck Pain Doesn't Have to Be a Pain in the Neck!

Dealing with neck pain doesn’t have to be a long-term battle. With a little dedication to stretching, improved posture, and a sprinkle of mindfulness (or even a dab of CBD balm for added comfort), you can loosen up those tight muscles and feel more like yourself again.

Remember, your neck deserves love and care, so take a few moments each day to stretch, breathe, and relax. Whether it’s a mid-workday stretch or a wind-down routine before bed, these small efforts can make a big difference in how your neck feels. So, what are you waiting for? Roll those shoulders, tilt that head, and say goodbye to neck discomfort!

Useful Videos We Love: https://www.youtube.com/watch?v=XtHfEI5DUE0

https://www.youtube.com/watch?v=9zAA4_dgSAs

https://www.youtube.com/watch?v=WjMwXDgdgwI

Let's Stay Connected