How to Get Rid of a Stiff Neck: 3 Stretches I Show My Patients All the Time

You ever wake up and think, “Why can’t I turn my neck today?”

Yeah… it’s a thing. And more often than not, it’s not because you slept weird—it’s because your head’s been stuck in that forward head posture all day long.

We’re talking laptops, scrolling on your phone, crashing on the couch. That constant slouching pulls your head forward, which piles pressure onto some small—but seriously important—muscles at the base of your skull.

That’s where we start when it comes to stiff neck relief.

What I’m going to walk you through are three of my go-to stiff neck stretches—the same ones I show patients every week. They’re simple, they’re quick, and you can do them right at home. These moves are designed to ease that chain of tension from the suboccipital region, through your neck, and down into your shoulders.

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What Are the Suboccipitals, and Why Do They Matter?

These little guys live right where your neck meets your skull—from your first cervical vertebra (C1) to your second (C2). That’s your suboccipital muscle group.

They’re small, but mighty… and they work overtime more than you think.

When your head shifts into that forward carriage position (like when you’re glued to your phone), these muscles kick in to hold your head up. Day after day, this constant contraction leads to deep-set tightness—and yes, it’s often the hidden source behind tension headaches and persistent neck stiffness.

These are often the first muscles I target when someone comes in with limited neck mobility or posture-related neck pain.

Want to go deeper on this? Here’s a full breakdown of what happens when these get tight.

Stretch #1: Release the Suboccipitals (Two Ways)

Option 1: Use your knuckle (PIP joint)

Think of this like smoothing out a wrinkle that just won't relax.

• Look slightly to the opposite side of where you're working.

• Use your proximal knuckle to locate the base of your skull—right where your suboccipital muscles connect.

• Apply gentle pressure downward and outward along the curve.

These muscles are highly sensitive, so start light. If it’s too intense, ease up. Some folks feel almost immediate neck pain relief once this area starts to let go.

Option 2: Use your thumb

This one's great if shoulder or wrist mobility makes the knuckle version awkward.

• Tuck your thumb underneath the ridge at the base of the skull.

• Gently work upward toward the nuchal line, keeping your pressure smooth and even.

You’re not trying to “dig in” here—you’re just coaxing tight tissue to release.

Stretch #2: Undo That Shoulder Tension

If you’re someone who spends long hours at a desk—or hunched over your phone—this one’s a game-changer.

That creeping tightness you feel between your shoulder and neck? It’s often your upper trapezius muscle crying out for help. When your shoulders round forward and your head juts out, that entire upper chain starts to lock up.

This upper trap stretch helps reset your shoulder posture and gives your neck space to move freely again. It’s one of the first things I show people dealing with desk-related neck pain or that heavy, tight feeling across the top of the shoulders.

Stretch #3: Target That Deep Neck Tightness

If you wake up with one side tighter than the other—or if you’re a side sleeper who curls up with your head tilted—this stretch is the one I’d start with.

It hits the levator scapulae, a muscle that runs diagonally from the top of your shoulder blade up to the side of your neck. When this one gets tight, it limits how far you can turn your head and can even make it feel like your neck is “jammed.”

This is a big one for patients who say, “I can’t look over my shoulder” or “my neck locks up after I sleep.”

Here’s a detailed walkthrough of this stretch if you want to make sure you're hitting it right.

How Often Should You Stretch?

This could take a while—but I won’t keep you long…

The key with these daily neck stretches isn’t intensity—it’s consistency. If your neck’s feeling tight from tech neck or poor posture, short but regular routines will do way more than pushing hard once a week.

Here’s what I recommend:

• Morning, midday, and evening

• 3 reps per side, every time

That’s it. No fancy equipment. No hour-long yoga class.

Just quick check-ins with your neck that can help prevent tension from building up. These are especially helpful during screen-time breaks or right before bed as part of a bedtime neck reset.

Want to double your impact? Pair your stretches with better sleep posture habits to keep everything aligned overnight.

When to Get Checked Out

Tension in the neck can cause all kinds of chain reactions. From jaw clenching to shoulder imbalance, and even mid-back pain.

If these areas keep flaring up no matter what you try, chiropractic care might be the next step.

You can always reach out to us directly if you need personalized help.

Bonus FAQs

The Takeaway

Tight neck?

Stretches like these can be the first step toward long-term relief and better posture. Think of them as a reset button—one you can press multiple times a day. But if that tension just won’t quit—or if it keeps flaring up no matter what you try—don’t wait. Let’s figure it out together.

Claim your free consultation with Dr. Walsh and get personalized insights on what’s really driving your pain.