Even though a stiff neck is usually caused by a relatively minor injury, such as a muscle strain or ligament sprain, painful flare-ups can be quite severe or burning. It's good to reduce painful movements and give a stiff neck some rest, but it's also important to move the neck to keep the deconditioning of the muscles from becoming more strenuous.
Below are 4 easy stretches to improve neck flexibility and function, as well as a test in which movements can be modified or avoided until the neck feels better. Some of these stretches may feel good or help reduce pain and stiffness, while others may not. If a particular movement starts to aggravate the pain, stop it immediately and try another movement.
Neck Extension (Backward Bending):
Keeping the shoulders and back still, while looking back at the head, slowly extend the neck while looking up. Once the head moves back without aggravating the pain, try to hold the stretch for 5 seconds before returning the head to the neutral (starting) position. During the neck extension exercise, a stretch is felt in the front of the neck through the throat. The muscles working at the back of the neck from the base of the skull to the upper back can also be felt.
Neck Flexion (Forward Bending):
Slowly lower the chin towards the chest and look down while moving only the head. Once the head is flexed forward as far as it can comfortably go, hold the stretch for 5 seconds before returning to the neutral position. The stretch of neck flexion is felt in the back of the neck.
Lateral Neck Flexion (Bending Side to Side):
Slowly turn the head to one side, as if bringing the left ear towards the left shoulder. During this stretch, the shoulders and back remain stable while the neck is bent laterally to the side. Once the head is flexed as far as it can comfortably go sideways, try holding the stretch for 5 seconds before returning the head to a neutral position. Then this stretch is repeated in the opposite direction. When the lateral neck is twisted by tilting the head towards the left shoulder, a stretch is felt on the right side of the neck.
Neck Rotation (Turning Side to Side):
Keeping the back straight and the shoulders fixed, slowly turn the head to the left as far as it can naturally without increasing the pain. Once the head reaches its range of rotation, hold the stretch for 5 seconds before lowering it back to the neutral position. The same stretch is then repeated on the right side. Of all these stretches known to have stiff necks, rotation is often the most challenging, especially to one side or the other. It is recommended to only partially rotate the neck if all this can be done without aggravating the pain.
How Often to Perform Neck Stretches:
For an intensely stiff neck that is especially painful and difficult to move, it makes sense to try each of these stretches only once before you relax. These stretches can be tried again a few hours later or perhaps the next day. As time goes on, these stretches feel more comfortable and can be increased, such as by holding the stretch position for 10 seconds or by doing several sets. At each step along the way, it's important to remember that the goal is to improve neck flexibility and function, not to increase pain. After the initial neck pain and stiffness has subsided, a more involved routine of neck strengthening and stretching can be adopted over a long time to reduce the risk of the pain returning.
When to Seek Medical Attention:
Seek immediate medical attention if a stiff neck is accompanied by severe headache, fever, nausea, dizziness, tingling in the hand, weakness, or other troubling symptoms. Also, if a person has a history of serious medical conditions, or if neck pain or stiffness does not seem to get better within a few days, it is advised to schedule a doctor's appointment before continuing with the exercise.
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