Best Stretches for Instant Neck Pain Relief

After a long, hot fight that relaxes your muscles, carry out this series of stretches that will relieve some of the pain.

Seated Neck Stretch

This gentle stretch is applied to both sides of the neck.

We should sit on the floor in a cross-legged position or on a chair with our feet flat on the floor.
Place your left hand on top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch.
To feel a deeper stretch, we can hold your right knee or the seat of the chair. This stabilizes your torso and allows you to isolate the stretch on the side of your neck.
Hold this side for 30 seconds, then slowly raise your head and repeat this stretch on the other side.

Closed Neck Stretch in Sections

This is a deeper stretch for the back of the neck and upper back. Sit comfortably in a chair or on the floor.
Close your hands and bring both palms to the back of your head. We must be firmly seated. From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to move your head away from your shoulders. This will intensify the stretch even more.
Hold here for at least 30 seconds, and then slowly raise your head and release your hands.

Back Neck Stretch

This vertical stretch can be done anywhere and will provide a deep stretch to both sides of the neck. Stand with your legs shoulder-width apart and place your arms by your sides.
Bring both hands behind your back, and hold your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it slightly.
To increase the stretch in your neck, slowly lower your right ear toward your shoulder.
Stay here for 30 seconds and then switch sides.

Neck Stretch on the Floor

This is a relaxing stretch for your neck and shoulders that can also help relieve headaches and drowsiness. We should start with our shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax from your chest to your thighs. When ready, clasp your hands behind you into a fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. Then raise your hands as high as you can.

Inhale to shift our weight forward and lift our hips from our heels. Rest on the top of your head and extend your hands as close to the floor as you can. Stay here for 10 seconds and then lower your hips back to your heels. Stay here for 10 seconds, and then raise your hips again. Continue this cycle five or more times, then return to the starting position with your arms on either side of your legs.

Seated Heart Opening Neck Stretch

This stretch works the front of the neck, chest, and shoulders. We must sit on our heels and lean back. Then, place the palms of your hands on the floor a little apart from us and have the tips of your fingers point outwards.
Press your hands firmly into the floor to lift your chest high, arching your back and pushing your hips toward your heels. To increase the stretch, we lower our head behind us, stretching the front of the chest even more.
Stay for 30 seconds, then lift your head and torso upward.

Bridge Neck Stretch

This is a classic yoga pose that allows us to extend the back of our neck while lifting our hips. We begin by lying on our back with our arms along the sides of our body, palms facing down.
Bend your knees and place your feet on the floor. Make sure both feet are parallel.
With the palms of your hands and feet, press firmly on the floor, lifting your hips off the floor.
Stay here or grab your hands below your pelvis, extending down your arms. Swing your weight from side to side to bring your shoulder blades closer together.
Stay here for 30 seconds, continuing to lift your hips.
To release this stretch, gently lower your hips back to the floor. Next, stretch through your lower back hugging your knees to your chest.