3 Best Stretches for Neck Pain Relief | Chiropractor for Neck Pain in Little Falls, NJ

Hi there, I’mDr. JoAnn Giesenhaus with Core Chiropractic, and today we’re going to demonstrate some simple stretches you can do to relieve tension in your neck.

Sometimes we feel tightness, stiffness, or even pain in the neck. If you’re feeling pain, don’t wait—it could be a sign of spinal irritation. That’s your cue to get your neck checked, and you can do that by calling our office.

But for now, let’s jump into these helpful exercises.

Meet Carol – Your Demonstrator in the video

This is Carol. She’s going to walk us through each of the stretches. Notice she’s seated with strong posture:

• Shoulders relaxed
• Core engaged
• Back upright

Perfect foundation to begin stretching!

1. Chin Tuck

This first stretch is for the upper cervical spine.

• Carol is gently tucking her chin straight back—almost like creating a double chin.
• This elongates the spine at the base of the skull and eases tension in the upper neck.

👉 Hold for 5–10 seconds, then release. Repeat once more.

✅ Great form, Carol—perfectly demonstrated.

2. Side-to-Side Neck Stretch

Next, we’ll stretch the muscles on the sides of the neck.

• Gently tilt your head to the left, keeping the shoulders relaxed and still.
• Come back to center, then tilt to the right.
• Keep the motion slow and controlled, no shrugging or twisting.

👉 Perform 5 reps each side, and repeat 2 sets.

3. Forward and Back Neck Stretch

Now let’s stretch the front and back of the neck.

• Start by gently lowering the chin toward the chest—feel the stretch through the back of the neck and spine.
• Hold for 5–10 seconds.
• Then look all the way up to stretch the front of the neck.
• Hold again for 5–10 seconds.

👉 Repeat for 5 reps, 2 sets.

These stretches are gentle and effective. However, if you feel pain during any of them—stop. And if neck discomfort persists, don’t ignore it. It’s likely your body signaling something deeper, like a spinal misalignment.

At Core Chiropractic, we’re here to help. Call our office to schedule a check-up if needed.