Stiff neck: 3 gentle moves to ease tension
A neck that feels tight after long hours at a screen or an awkward night can make turning your head uncomfortable. These three short moves stretch the sides and back of the neck and train a calmer head position. Start with the side stretch, then add the other two.
Neck side stretch
- Sit tall and let both shoulders drop away from your ears.
- Tilt your right ear toward your right shoulder until you feel a gentle stretch.
- Breathe slowly, then switch sides.
Dose: 20 second hold per side.
Tip: Do not pull on your head. Let its weight do the work.
Neck diagonal stretch
- Sit tall and turn your head about 45 degrees to the right.
- Look down toward your right pocket and rest your right hand lightly on the back of your head.
- Let the weight of your hand add a gentle stretch, then switch sides.
Dose: 20 second hold per side.
Tip: Keep the pressure feather-light and your shoulders down.
Chin tuck
- Sit or stand tall and look straight ahead.
- Glide your chin straight back, as if making a double chin. Keep your eyes level.
- Hold for 3 seconds, then relax.
Dose: 8 repetitions.
Tip: Move slowly. You should feel a light stretch at the base of your skull, never pain.
Common mistakes
- Pulling on your head. Let gravity and a feather-light hand do the work.
- Raising the shoulder on the side you stretch. Keep both shoulders away from your ears.
- Holding your breath. Slow breathing helps the neck muscles let go.
- Stretching into sharp pain. A mild stretch is enough, so ease off if it pinches.
Do the three moves in order, once or twice a day, or whenever your neck feels tight. Short breaks to stand up and look away from the screen also help.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist, or call emergency services where noted, if you notice:
- a stiff neck together with a high temperature, severe headache, vomiting, a rash, or discomfort when looking at bright lights (urgent medical help)
- numbness, tingling or weakness in an arm or hand
- neck pain that started after an accident, fall or other injury
- pain that keeps getting worse, spreads down your arm, or does not improve after a few weeks
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Neck side stretch
- Neck diagonal stretch for stiff neck
- Upper trap stretch for neck and shoulder tension
- Shoulder shrug exercise
- Tech neck exercises: 3 gentle moves
- Upper back pain between the shoulder blades
- Mo: Posture & Back Pain Relief app