4 Amazing Stretches For Your Tight, Stiff Neck (THIS WORKS!)

Eliminate neck stiffness and pain FAST with this effective home stretching routine. 4 Simple stretches you can do every single day to alleviate neck tension, improve mobility, and decrease pain. Step-by-step stretches for neck pain presented by a doctor of physical therapy.
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➡️ JARED’S HOME TREATMENT TABLE: hurlgeni.us/amzn/massagetable
➡️ JARED’S RECOMMENDED PILLOW FOR SLEEPING WITH NECK PAIN: urlgeni.us/amzn/neckroll
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These days more and more people are coming in to my physical therapy clinic with complaints of neck stiffness and pain.
The thing is, in most of these cases there was no accident or injury causing their pain.
In most instances, these patients are reporting “insidious onset” of pain (it happened gradually over time with no report of specific instance causing their pain). Upon further interview, there’s one obvious link to all of their pain - screens and posture.
The truth is we’re spending a LOT more time looking at our screens - more than at any time in our history. From working remotely and Zoom calls/meetings to checking social media and watching streaming videos - our bodies aren’t designed to spend so much time gazing downward and we’re starting to feel the effects of it.
Luckily, in most of these instances the right stretches and exercises can make a world of difference in decreasing stiffness and pain in your neck!
And that’s exactly what I wanted to share with you today in this video! These are 4 simple stretches you can do everyday to help eliminate tension, alleviate pain, and increase the motion in your neck.
HOW TO STRETCH YOUR NECK
The key to a successful stretching routine that offers the most relief is remembering that your neck is capable of motion in three different planes of motion. It can move forward and backwards, side to side, and it can rotate. In order to stretch it out most effectively we must stretch in each of these directions.
HOW OFTEN SHOULD I STRETCH MY NECK?
As long as there is no pain with these stretches, you can perform them 2-3 times/day. Please keep in mind that stretching needs to be very comfortable and it’s better to hold a comfortable stretch more frequently than to push to a level of discomfort.
HOME STRETCHING ROUTINE FOR YOUR TIGHT, STIFF NECK
0:03 INTRODUCTION
0:56 CHIN TUCKS
2:01 UPPER TRAP STRETCH
2:59 LEVATOR SCAP STRETCH
3:53 ROTATION STRETCH
5:21 BONUS HELP
Did you try the neck stretches in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
If you did like this video, hit the THUMBS UP button to LIKE this video above. That help more people to find it here on KZbin so thanks so much for doing that!
Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.
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✅ BEST SLEEP POSITIONS FOR NECK PAIN: • BEST Sleeping Position...
✅ STRENGTHEN YOUR POSTURE: • How To FIX Your Postur...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@toneandtighten]

Did you try the stretches in this video? Did they help your neck tension and pain? Leave me your experience in a comment below! If you wake up with a stiff neck, it could be your sleeping posture; check out this video to sleep better and wake up pain-free: kzbin.info/www/bejne/rovJeqGVhK10eqs

[@Rain.Dance.]

Yes! These stretches help so much! Thanks a million Doc🧘‍♀️❣️❣️

[@sarajilani5425]

clicked on the the first search result, followed along and just…wow, thank you 🥲🙏

[@zachbastek4112]

Had a brutally painful stiff neck for 2 days, did these stretches for about 20-30 minutes and was instant relief!! OMG thank you!!

[@toneandtighten]

Wonderful to hear!

[@danimachina]

Well this channel has a lot of bot messages

[@anitatoscani6249]

Thanks so much - you are so clear and precise with no waffle - I love your knee strengthening exercises and now the neck stretches ! GREAT thanks a lot

[@toneandtighten]

You're so welcome! I appreciate your kind comment and support!

[@crystalbean2380]

Goodness that helped so much

[@josianocasio-lx7yw]

Nice videos keep more coming up!

[@Setsuka_Chiebukuro..]

THANK YOU

[@danimiddleton1495]

Wow!!! Thank you! Such instant relief

[@toneandtighten]

You're welcome!

[@josierebellato250]

So appreciate your videos. Especially the anatomy lesson associated with each movement. You have helped me a great deal. I recommend your videos continuously. Thank you Josie 🇨🇦

[@toneandtighten]

Thank you so much, Josie Rebellato! This comment totally makes my day! I hope the things I share continue to help you and thank you so much for sharing them!

[@imaniwilliams11]

Love this very informative , thank you so much sharing

[@toneandtighten]

You are so welcome!

[@mariaeunice4043]

Thank you ❤

[@Ramyapad19]

cant wait to do all for me as my neck been paining everyday after work love your channel sooooooooooooooo much love your exercises sooooooooooooooo much

[@toneandtighten]

Thank you so much, Ramya Padmanabhan! I hope you feel better soon, and thanks for commenting!

[@seewaage]

Thanks for the vid. That Levator Scapulae stretch was really what I needed. I've tried all manner of other stretches but I guess the muscle that was bothering me is the Levator Scapulae.

[@jps0369]

Thank you soooo much for these awesome neck exercises as I have been struggling with stiff neck pains from working in front of the computer 8 hrs a day.

[@toneandtighten]

You are welcome! I am so glad you found these stretches helpful!

[@mnwm9300]

Thank you. I could feel the relief from the first set.

[@toneandtighten]

Wonderful! You are welcome!

[@stephiepeterson]

I learned the chin tuck in another of your videos and love it. Game changer. Thx

[@toneandtighten]

Great to hear! I am so glad that stretch has been effective for you!

[@wandaelkhidir2022]

Wonderful exercise it really works... Thank you very much.

[@toneandtighten]

You're welcome!

[@user-ko6zo5jk2k]

I feel better, thanks

[@sophieedge4910]

These really helped! Will continue to do them on a very stiff neck and shoulders! Thank you!

[@toneandtighten]

You're so welcome!

[@AK-yf5wj]

I had painful stiff neck for weeks, did these stretches for about 15-20 minutes and was instant relief! Thank you so much ☺️

[@toneandtighten]

You're so welcome!

[@danimachina]

Oh look! The other bot in the comments

[@marc72003]

Wow.. been having neck pain for a long time and doing just the neck tuck did an instant relief. Just one question, do we have to do all of these or just choose what's work or we prefer? Also do we have to do these in a certain order? Thanks a LOT!

[@kaitlynreiss4664]

so helpful as a refresher...i am in PT for my neck for 3 months now and sometimes I want to make sure i'm doing the exercises right

[@toneandtighten]

Thank you, Kaitlyn! I hope these are helpful!

[@jonathanmanning4840]

Thank you Mr Jared this helps alot I get regular stiff neck problems I do use exercises but the pain never goes so I have to use pain killers and heat cream just to ease it. I will definitely try these exercises you are the best doctor on KZbin sending love and respect from the UK 🇬🇧❤️❤️✌️

[@toneandtighten]

Thank you so much, Jonathan Manning! That means a lot to me and I hope you get some relief from your pain soon. I hope these things help you, and thanks for commenting!

[@F91RPG]

omg this relieve my stiffness immediately! Thank you so much!

[@toneandtighten]

You're so welcome! So happy to help!

[@Nas-bengal-fantastic-speedway.]

I am using the stretches for stiffness in the right posterior neck -- helped the first day and has continued to help.

[@toneandtighten]

Wonderful, davebeck4592! Happy to hear these are helping!

[@eduardaregufe1037]

omg I did this for considering the sets/time you suggested and my neck is FREE! I had already tried a lot of videos and nothing worked until this one… thanks!

[@toneandtighten]

You're so welcome! I am happy to hear that!

[@helenhinton1326]

I've had a very painful neck for a week and these stretches are helping already, I've only done them twice. Thank you!

[@toneandtighten]

You're so welcome!

[@adrijana7087]

So well explained! And it trully works. I feel better

[@toneandtighten]

Glad it helped!

[@FlowerKnight2]

This helped me so much, thank you!

[@toneandtighten]

You're so welcome!

[@Gracejaison]

How can someone explains in such a clear n precise way like this ❤😊thank you

[@toneandtighten]

My pleasure 😊

[@jenniferlee9029]

Can you do exercises for cervicogenic headaches please or recommend some. Thanks ❤

[@Joseph-br1fk]

If your neck muscles are super tight/taut and they hurt when holding these stretches, does that mean you should do them for less amount of time / less intensely? Would heat help with this?

[@khusboosingh7894]

Thank you so much sir once again

[@toneandtighten]

My pleasure!

[@haseebmirza9177]

Hi can we add simple neck stretches like head turn left to right, up and down 10 rep each at the end of the workout daily ? and also can we do these neck stretches all through theek day daily ? Please answer and guide. Thanks and regards!

[@alexandriaelwell94]

Concert last night....thank you so much! I can already feel relief.

[@toneandtighten]

You bet!

[@missellendiane]

ty- much needed and appreciated-:)

[@toneandtighten]

My pleasure! I hope they helped!

[@TheLirJEt86]

Did these for a stiff/strained neck. Felt it go. And I did these. It was actually ridiculous how much natural popping I got. I still had pain, but when I woke up, I barely had limited range of motion. It was painful to touch (certain areas) but I can imagine would’ve been much worse if I didn’t do these. Thank you good sir!

[@toneandtighten]

I am so glad you are feeling better!

[@AC-iw5mv]

Thank you!!!! Exactly what I needed!!! Ps: how do I know when my diastasis recti is repaired or ready to plank again? Thank you!

[@toneandtighten]

A separation of one finger-width or less with good integrity (it feels firm not "squishy") would be considered healed. Hope that helps!

[@mamma6900]

Thank you very much

[@toneandtighten]

You're very welcome, Mamma! I hope they help you! Thanks for commenting.

[@doritvlad8586]

Thnk you -great help!

[@toneandtighten]

You're welcome!

[@wombewonderful8846]

Thank you for these videos! I do your liss and arms and core- videos all the time. Idea for future video: weight training and weightloss tips and training videos for 50+ women, who are losing muscles and gaining fat and menapause is making it extra difficult to drop, plus aces and pains in joints. There are few training videos on internet for 50+ women, but not enough. It would be great to see your opinion on that agegroup and it’s own difficulties with training. Thank you!

[@toneandtighten]

What a great suggestion, Wombe Wonderful! I'll see what I can do for you. Thanks for commenting and for your support!

[@jamiethomson7780]

Had a very stiff neck from anxiety for 10 years. After one session a noticeable improvement.

[@toneandtighten]

Great news!

[@pinkysidealmond2854]

Best video so far. Simple

[@toneandtighten]

Glad you liked it!

[@__-pl3jg]

Protip: Drip some peppermint essential oil on your neck before doing your stretches. It will bring lots of blood flow to the area. When I go on long distance hikes I always bring peppermint oil to rub on my feet in the afternoons because it speeds muscle healing so well. NowFoods or Doterra brands have the strongest effect in my opinion. If you get some other off brand it will feel weak with less effect.

[@prestonbarnett4912]

Bout to try this when I get home. I’ll comment back when I’m done and let everyone know what’s up. Been having a stiff neck for about a week

[@toneandtighten]

Hope it helps!

[@prestonbarnett4912]

@@toneandtighten I will say it helped for about an hour but it is still a little sore. I keep doing and it’s feeling better

[@scarlettb.5090]

I had the worst cluster headache from tension and this helped solve it almost immediately. Thank you.

[@toneandtighten]

Love to hear it! Thanks for sharing!

[@clc7378]

🎉 TY!

[@youqike9923]

thank you mia

[@toneandtighten]

You're welcome 😊

[@hawkman5846]

Wow. Idk wht to say , that towel neck 🧣 stretch really did help me . Thank You !

[@toneandtighten]

You're so welcome!

[@generalleeroastbeef3578]

This video really helped me. I had neck pain today trying to look up a video to how to stretch out my neck. I didn’t do the pill case stretch though because I was too lazy to get up and get one but thanks for the stretch video. keep up the good work

[@toneandtighten]

Glad it helped and thanks for sharing!

[@brostosmis5929]

*NeckFreePro users: give me your time*

[@asrul4316]

thank you

[@toneandtighten]

You're very welcome, asrul! I hope they help you! Thanks for commenting.

[@rachellehmann9962]

Impeccable timing my chiropractor appointment got canceled yesterday

[@toneandtighten]

Oh I'm sorry to hear about that, Rachel! I hope these stretches help to offer you some relief!

[@Denki_kaminari16]

um excuse me but um can you do a video for my knee i hurt it at school in the gym and i went to the hospital because the ambulance had to come and they gave me a knee brace but it still hurts and its been hurting for 3 weeks now and now its starting to ache really bad so what exercise do i do for my knee?

[@natashagilbert3]

Thank you so much for all your help. My neck has been atrociously painful

[@toneandtighten]

Oh man, Natasha! I'm sorry to hear that! But I hope you neck feels better soon!

[@vishwanathchavadappanavar8812]

How is your neck pain now?

[@marymckay8283]

Wow! I just tweaked my neck this morning. Combing my hair. I’m guessing it’s trapezius because it is tight from halfway down the lateral side of my neck to where the shoulder blade ends near the humerus. Probably more from last night’s upper body workout but turning my head wrong set it off. The smell the armpit stretch felt good.

[@toneandtighten]

Sorry to hear that, Mary! I am had these are helping.

[@LeslieKailVillarreal]

WHAT IF YOU CAN NOT DO THE 2ND OR 3RD stretch on the left side BECAUSE ITS TOO STIFF and hurts?

[@RaulRodriguez-vt5dc]

Thank you!! Hope you’re doing well.

[@toneandtighten]

My pleasure! I hope it helps!

[@RaulRodriguez-vt5dc]

@@toneandtighten it did! Feel like a different person already. Feels amazing. You’re wonderful. PS, great color shirt on you.

[@bitcoinpalmer1174]

Wow just fixed my jacked up neck ty so much

[@toneandtighten]

Happy to help!

[@KenanTurkiye]

Wonderfull vid as always Dr. Jared. 👍 As I learnt in time from you vids, there may be many different causes of neck pain, and recently I realized besides the exercises you demonstrated, doing ''seal rows'' improved my neck stiffness/pain. (ps: can we have some ''fuzzy socks'' on the microphone that's recording your instructions for less reverb/echo in the recording, I'm no expert on the matter but could that help? we want to hear you clearer, take care. ;) )

[@toneandtighten]

Thank you so much, Kenan Turkiye! I appreciate your kind words and your feedback. I hope the things I share continue to help you, and thanks for commenting!

[@KenanTurkiye]

@@toneandtighten No, thank you Doc! You're helping out with beneficial information for us to emulate in our lives, improving our quality of everyday life. Best wishes.

[@user-uz5yv3oc3i]

Thank you so much sir it really helps me a lot. From India 🙏🇮🇳

[@toneandtighten]

Most welcome!

[@sydneyfashionboutique4071]

Oh my goodness. I have massive problems with my C1 & C2. I am always at the chiropractor getting it adjusted or I can't function because of the migraines. These stretches have been a life saver. THANK YOU SO MUCH.

[@toneandtighten]

You bet! So happy to help!

[@LINKISDEAD]

been developing neck pain for the very first time ever. I suspect its how im sleeping and poor posture. the side of my neck which i sleep on is very sore and tender and get a lot of pings and tings n lil cracks in my neck when i do these. after these stretches my neck feels like a well greased bobble head lol thank you for this!

[@toneandtighten]

You are welcome! I hope it helps

[@ambradarian6160]

Thank you! I have a headache in the back of my head I think it's caused by a bad posture. I already know that I have a neck problem.

[@amandayurkoski1908]

Can these exercises help migraine pain?

[@ncrodriguez4074]

already feeling some relief, especially from the smell your armpit stretch!

[@toneandtighten]

That is great news!

[@patriciabailey743]

Whew! I feel better already

[@toneandtighten]

Great to hear!

[@JignaTailor-p8q]

If I feel a pain between my neck and shoulder on one side, what could that mean when carrying out these exercises? I feel my pain stems from that point...

[@gablison]

If stretching doesn't help I find contracting the pain spot, so the opposite of stretching, sometimes helps better and lasts longer as it overrides the stretch reflex and calms it down.

[@toneandtighten]

Such a great tip, Honky Canuk! This is similar to the contract technique I also recommend regularly; thanks so much for sharing here!

[@llenraf1968]

Thank you SO much for these stretches! I am a bus driver, and I am currently having horrible neck pain from the 10 hour days of steering. These stretches helped after just the very first session. I will be doing these 3x a day now. Your videos have helped me so much with various aches and pains, and they've helped me realize the importance of stretching daily! You are very much appreciated!! (PS: The pillowcase trick works GREAT!)

[@toneandtighten]

You're so welcome!

[@shegocrazy]

These look good. Are they safe to use if you have stenosis of C5/6/7?

[@toneandtighten]

They should be okay, but this is a better video for you: kzbin.info/www/bejne/iYq8k2BvbdJ8kLc Hope that helps!

[@KingSausage74]

That you sir. I've had a Batman neck for the longest. This really helped the stiff and soreness primarily on my left side. 👍😇

[@toneandtighten]

Very welcome!

[@bobbyanderson2863]

What’s a batman neck?

[@KingSausage74]

@@bobbyanderson2863 the Michael Keaton Batman who had turn his whole body because the suit was too stiff. I turned my body to avoid the pain.

[@bobbyanderson2863]

@@KingSausage74 wow. Thats funny

[@mdml0]

Do you have stretches for the muscle knots around the rhomboids? Poking with a theracane seems like the only solution.

[@toneandtighten]

These techniques: kzbin.info/www/bejne/Z3TFhoOced54qqs and these exercises: kzbin.info/www/bejne/rZOpaKKYq7uKl6s should offer you some relief, mdml. Hope they help you!

[@mdml0]

@@toneandtighten ah yes the videos that led me to buy a theracane 2 years ago. Haha

[@user-ct3zk6bw4e]

Hello my name is ashish i need help due to online classes i have spent 2 years studying at home i was calcium dificient i can't even sit without support started taking pills after 2 month of regularly taking calcium pills i felt i am no more calcium dificient but my pain of leg front bone was still there i started doing cardio exercises still the pain was there now my schools are started whenever i walk too much i feel the pain i went to doctor he said your body became patient in 2 years he said to run daily today is the 2nd day of running i did but i cant do i do running 100 meters (long run) then i have to stop because feel pain in my front leg bones i did walking can you suggest me something i can do to improve pain for running (long running)

[@hadjarapolangi8084]

Thank you fr the Philippines! Had a severe stiff neck for 2 days and now its gone 😭♥️

[@toneandtighten]

So glad you are feeling better!

[@Venom_Lee03]

I tried doing the second stretch and on my right side of my neck I can barely bend it to stretch it.

[@madanpalsingh1162]

Hello sir, I want to ask you my hamstring is tight so can I do hamstring strength exercise.. Please reply sir..

[@toneandtighten]

I've got lots of great videos on here for hamstring stretching and rehab, Madan. I would encourage you to check those out.

[@manolitocuevas9948]

When I watched your video I tried to do it right away because the back of my neck really hurt when I did the exercise, it helped and the pain went away immediately thanks to the tips you gave us

[@pakipower123]

Double chin worked for me 👍🏻

[@toneandtighten]

Good to hear!

[@gacha_loverr123]

I have lock neck and this is not working why?

[@samwilkinson1198]

When my neck is stiff is it normal for my ears to hurt and feel dizzy?

[@ViveHealth]

Very informative 🙌 'Smell your armpit' 😂

[@toneandtighten]

One of my favorite stretches! Hope it helps you to feel better!

[@parneetkaur268]

is it important to take hot stream before stretching ??

[@toneandtighten]

No, that is not necessary.

[@victorchu123]

You are a lifesaver!

[@toneandtighten]

Thanks so much, Victor! I am glad you found this helpful!

[@iRideLA]

Armpit stretch saved a life... or at least months of agony

[@toneandtighten]

So glad that one helped!

[@hassn7750]

👍👍

[@yourking3858]

1:05 2:07 3:15 4:00

[@CheriBomzArt]

May help with TEXT NECK😁 My Best exercise ...putting my phone down & ignoring it for awhile.😆

[@toneandtighten]

Great point!

[@sophiesworld8125]

How I got a stiff neck is I was doing a roll and it got stuck to my back and now its stiff 🙃

[@ianrjm969]

NEVER pull your head when stretching. It is heavy enough to let it use its own weight of 7~8kg. I made my condition much worse by doing this. Also massage the area before stretching.

[@user-monke69]

Depends how hard you pull ,sometimes when you’re flexible you should just pull lightly to feel more of an stretch ,but I overdid it recently without even pulling and I can’t turn my head to one side ,so no drastic and over-forcing movements

[@yvesalvincarolasan5245]

😊​@@user-monke69

[@jessedill955]

I woke up with the worst neck pain Just did everything you did during this video and I’m fine now Wtf ?!?

[@toneandtighten]

Great news!

[@user-hn2mg8bz7n]

I prefer just to spend some dollas for Neckfreepro.

[@SUMERUP]

Start with your feet!