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Relieve Tension with These 5 Simple Neck Stretches
BY Alvin Netto
“Individuals who maintain poor or awkward neck posture for prolonged periods of time during these activities are susceptible for neck pain and muscle strains.” NASM
In today’s digital world, many of us spend countless hours hunched over laptops, phones, and desks—leading to stiff necks, tight shoulders, and unwanted tension. Over time, this poor posture can affect not just how we feel but also how we move.
Individuals who maintain poor or awkward neck posture for prolonged periods of time during these activities are susceptible for neck pain and muscle strains.
For example, using a laptop computer that is placed on one’s legs results in greater neck flexion, torque and neck strain compared to using a standard computer that is located on a desk (Berkhout et al., 2004).
In addition to neck pain, if poor posture is habitually sustained during these or other daily activities, it may also lead to muscle and spinal remodeling which can eventually result in permanent FHP (Dimitriadis, 2015).
The good news? A few simple stretches can go a long way in relieving tightness and improving mobility in your neck and upper shoulders.
Whether you’re working from home or glued to your phone, incorporating these stretches into your daily routine can help restore balance, reduce discomfort, and even improve posture. All it takes is a few minutes a day.
Try These 5 Neck Stretches
1. Side Neck Stretch
Gently tilt your head to one side, bringing your ear toward your shoulder while keeping the opposite shoulder relaxed. This targets the lateral neck muscles that often become tight from prolonged sitting or screen time.
2. Upper Trap Stretch
Sit or stand tall and gently pull your head diagonally forward, looking toward your armpit. This releases tension in the upper trapezius, a common hotspot for stress-related tightness.
3. Neck Flexion
Slowly lower your chin toward your chest (with or without your hands) and feel the gentle stretch along the back of your neck. This helps reduce stiffness caused by forward head posture.
4. Neck Extension
Look upward and use your hands to lift your chin without arching your back. This counteracts the forward posture and opens up the front of your neck.
5. Deep Front Neck Stretch
Place your fingertips on one side of your collarbone and gently pull down as you lift your chin to the opposite direction and look toward the ceiling. This targets the deep front neck muscles often neglected but important for posture and support.
Hold each stretch for 30 seconds and breathe deeply.
Repeat 1–2 rounds daily or whenever you feel tension building.
Stretching is a powerful way to counteract the physical effects of modern life. These gentle neck stretches are simple, effective, and can be done anywhere—no equipment needed. Start today and feel the difference in just a few minutes.
