Exercises & Stretches for Neck Stiffness: 4 Moves to Try

Are you feeling stiff and sore at work? Did you get a headache or neck stiffness from sitting too long?

To relieve neck stiffness and discomfort if you are too busy at work to go to the gym, you need to be able to strengthen and do stretches right at your desk. You don’t need to lie down; you just need to sit or stand.

Relieve Neck Pain: Explore 3 Effective Exercises for Cervical Spine Relief

Exercise #1 Chin Tucks For Neck Stiffness

The chin tuck exercise is a straightforward movement where you retract your chin inwards towards your neck, essentially creating a “double chin” without tilting your head up or down. This exercise helps improve neck posture, strengthen neck muscles, and alleviate neck pain and tension. To perform a chin tuck, sit or stand with your back straight, and then gently tuck your chin in without moving your head up or down.

Repeat in sets of 10 each time you come back to your chair before you start to work again.

Exercise #2 Resisted Neck Posture For Neck Stiffness

While sitting or standing, interlace the fingers of your hands and place them on the back of your head. Push your head back into your hands, and your hands into your head. You should feel a gentle stretch at the back of the neck and the base of the head. Hold for 10 seconds and repeat 10 times for one set.

Exercise #3 Chin Tuck Sitting Cobra For Neck Stiffness And Lower Back Pain

While sitting or standing, place your hands on either side of your spine at the base of your lower back. Roll the shoulders back and down and lift the chest towards the ceiling to feel a gentle opening along the front of the body. Keep the chin tucked. Continue breathing during this stretch. Hold for 30 seconds and repeat 3-4 times throughout the day.

Exercise #4 Breathing

Instead of breathing with your chest and neck breathe by using your tummy muscles. Let your belly expand through a full range allowing your body to relax. Check in frequently with your breathing while you are working and ensure that you are breathing by expanding your belly and mid to lower ribs in every direction (forward and backwards and side to side).  Breathe in through your nose and out through your mouth. Make your inhales and exhales last up to 4 counts or more.

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