How to Get Rid of Stiff Neck with 3 Stretches

Hey there, it’s Pat checking in! Today, let's explore three effective ways to tackle neck tightness and discomfort. We’ll focus on stretching techniques to address tightness from forward head posture and rounded shoulders, plus ways to ease tension in the suboccipital muscles.

What are Suboccipitals?

The suboccipital muscles are small yet crucial muscles located at the base of your skull, stretching between the first and second cervical vertebrae (C1 and C2). These muscles can become tight and strained, particularly if you spend long periods hunched over a desk or phone. They’re often linked to tension headaches. Here are two techniques to help ease the strain in these muscles:

How to Stretch the Suboccipital Muscles

• Using the PIP Joint: Place your knuckle or thumb on the base of the skull where the neck begins. Apply gentle pressure downward and outward. Start with light pressure and adjust based on your comfort level. This method can help release tightness in the suboccipital muscles, offering quick relief.

Stretches for Upper Trapezius and Levator Scapulae

How to Stretch the Upper Trapezius

Let your shoulders relax, and gently tilt your head to one side to stretch the upper trapezius muscle. Hold the position for 20-30 seconds, then switch to the other side. This stretch helps counter the effects of rounded shoulders.

How to Stretch the Levator Scapulae

For this stretch, turn your head slightly to one side and bring your nose toward your armpit. You’ll feel a stretch along the side of your neck. Repeat on the opposite side. This stretch is especially useful for those who sleep on their side, as it targets the muscle that often causes neck stiffness in these cases.

Consistency is Key

Consistency matters! Aim to do each of these stretches at least three times per side, ideally in the morning, afternoon, and evening. Regular practice will help you maintain flexibility and prevent tension from building up.

Incorporating these techniques into your daily routine can significantly reduce neck discomfort caused by poor posture and long periods of sitting. Prioritizing your neck health will have lasting benefits for your overall well-being.

That’s it for today! Stay tuned for more tips to keep you feeling your best. Take care until next time!