Daily Stretches for Stiff Neck: 3 Simple Ways to Prevent Morning Cricks
Waking up with a stiff, achy neck can set the wrong tone for your whole day. One minute you’re reaching for the alarm, the next you’re rubbing your neck wondering if you slept on a pile of rocks. The good news? You don’t have to wait for the stiffness to show up. By adding a few simple stretches to your morning routine, you can help prevent that dreaded “morning crick” before it starts.
Below are three physical therapist–approved stretches that only take a few minutes but can make a big difference.
Before You Start: Loosen Up
Before diving into your stretches, start with a few slow neck rotations. Gently turn your head side to side, pausing briefly at each end. This helps wake up your muscles and get your joints moving before the deeper stretches below.
1. Shoulder and Neck Release
Sit or stand tall with your shoulders relaxed. Tilt your head toward one shoulder until you feel a gentle stretch along the side of your neck. You can lightly rest your hand on top of your head for a bit more stretch—just don’t pull. Hold for 15–20 seconds, then switch sides.
Why it helps:
This movement eases tension in one of the most common spots for morning tightness. Stretching this area can help relieve that “locked up” feeling that starts at your neck and runs into your shoulders.
2. Chin Tucks
Stand or sit with good posture, then gently tuck your chin straight back—almost like you’re making a double chin—without looking down. Hold for a few seconds and repeat several times.
Why it helps:
Chin tucks realign your posture and counter the forward head position that often comes from sleeping on your side or stomach, or even from hours at a desk.
3. Neck-to-Shoulder Stretch
Turn your head slightly to one side, then lower your chin toward your armpit until you feel a stretch down the back and side of your neck. Hold for 15–20 seconds, then switch sides.
Why it helps:
This stretch targets deeper neck muscles that often get tight from sleeping on your side or stomach. It’s a great follow-up to ease lingering stiffness and improve mobility.
Quick Tips for Success
Make these stretches part of your morning ritual, like brushing your teeth or brewing coffee. Consistency matters more than intensity. Always move gently—stretches should feel relieving, not painful. And if you often wake up sore, your pillow or sleeping position may also be part of the problem.
You can learn more about that in our blog: Wake Up with a Neck Kink? Here’s How to Fix It.
FAQs
Why does my neck feel stiff in the morning?
Neck stiffness often happens because of sleep position, pillow support, or muscle tightness that builds overnight. Sometimes it’s simply from being still for hours at a time.
Are these stretches safe to do every day?
Yes. Gentle daily stretching can help keep your neck mobile and reduce stiffness. Just move within a comfortable range and stop if anything feels painful.
How long should I hold each stretch?
Aim for 15–20 seconds for the trapezius stretch and a few seconds for rotations and chin tucks. Repeating them 5–10 times is usually plenty.
Will these stretches fix chronic neck pain?
They can help with mild stiffness, but chronic or recurring pain may point to an underlying issue. If your symptoms don’t improve, seeing a physical therapist is the best next step.
Do I need a referral to see a physical & occupational therapist in New York?
No. Thanks to Direct Access, you can book an appointment with a physical therapist without a doctor’s referral. This allows you to get treatment quickly and start feeling better sooner.
The Bottom Line for Morning Neck Pain
A stiff neck can make even simple mornings feel like a challenge, but a few minutes of movement can make all the difference. Gentle daily stretches help you start your day feeling loose, upright, and ready to move without that “crick in the neck.”
Our team of Physical and Occupational Therapists can help identify what’s causing it and create a plan for lasting relief.
Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.
Call 716-458-1990 or use this button to schedule online: