Woken up with a stiff neck you can barely turn? In this video, I’ll demonstrate four gentle mobility exercises to help you explore movement again. Plus, a bonus foam rolling exercise for your upper mid-back.
The goal is not to force movement. It’s to work within what’s currently comfortable, while gently restoring range of movement. Before you start: if you have numbness, tingling or weakness in your arms, dizziness, a severe or unusual headache, or your neck pain followed a fall or injury, skip these exercises until you’ve been properly assessed.
- Gentle Forward Neck Curls: Sit or stand comfortably. Slowly lower your chin toward your chest, start by tilting your chin down and then slowly roll down, engaging one spinal segment after the next, then gently roll back up to neutral. Keep it slow, don’t force your stretch.
- Head Forward and Side Rocking: Slowly tilt your head toward one shoulder, then roll forward and down, then continue the movement back up to the other shoulder, like drawing a half-moon. Don’t force your ear to touch the shoulder, just gently explore the movement.
- Alternating Neck Rotation: Turn your head slowly side to side. Start with the easier direction, then gently work on the tighter side. Stop before it becomes painful, then gradually increase the range of movement with repeated gentle rotations into the stiffer side. If this movement is hard you can try to slightly bend your head forward before moving into rotation – this can in so some cases make rotation easier.
- Supported Neck Extension: Place your fingers behind your neck for support and guidance. Gently lean back into your hands and ease your head back into extension over your fingertips while the palm is guiding and supporting the movement, then return slowly. Keep the movement small and comfortable.
Bonus: Upper Mid-back Foam Rolling: Place a foam roller across your upper back. Support your head, slightly lean back over the roller and roll up and down the segments in your upper mid-back. Don’t roll directly over your neck. Stop if it aggravates your symptoms.
How often?
Start small. 10 to 30 seconds per move. One gentle round to begin with. If it feels okay, gradually work up to a few rounds, up to three times daily, as tolerated.
The goal is comfortable movement, not pushing through pain. And if symptoms worsen, new concerning signs show up, or things aren’t improving within a few days, stop and seek professional advice.