Working in front of the computer for a long time can make your neck stiff, so you want to move your neck to stretch your joints. Doing this will make you feel comfortable and relieve neck tension. You can gently rotate your neck with your hands. Another great way is to use a foam roller to soothe tight muscles in your neck and back. Stretching your neck can relieve discomfort. If you have been suffering from chronic or severe pain in your neck, it is best to see a qualified chiropractor, osteopath, or other trained professional. No more stiffness or pain.

Hold Your Chin and Turn Your Head

Before you begin, relax your neck muscles. Start by taking a few minutes to gently massage and stretch your neck. Lower your chin down toward your sternum and hold for 20 seconds. Then raise your head, look up at the ceiling, and hold on for 20 seconds. Repeat this set of movements 3 to 4 times to relax your neck muscles.

• If you stretch your neck directly without relaxing the muscles, your muscles may be easily strained.

Support your chin with your left palm. Bend your fingers so that your palm forms a “cup” shape. Place your hand under your chin, then place your chin on your free hand. Stretch your fingers upward until they reach the left side of your face, very close to your cheekbone.

• The thumb should be placed lightly against the jawline.

Reach your right hand to the back of your head. Bend your right arm so that your right-hand rests comfortably on the back of your head. Hold your head tightly with your fingers behind your left ear.

• Don’t use too much force when grabbing, and you shouldn’t feel any pain. But your grip still needs to be tight enough so that the head doesn’t slip out of your hand.

Push your chin to the left and rotate your head counterclockwise. Use both hands to gently and steadily rotate the head fixed in the middle to the left. While pushing the chin to the left with the palm, the hand behind the head should also pull the head to the left. Continue to gently stretch the neck muscles until the muscles are fully stretched. Be careful not to overstretch.

• You may hear a series of “clicking” sounds as the neck muscles tighten. To completely expel the air from the cervical joints, you can apply a little more force to completely burst the air bubbles in the joints.
• Switch hands and stretch the right side of your neck. Support your chin with the palm of your right hand and the back of your head with your left hand.

Use a Foam Roller

Lie face up and place the foam roller under the crook of your neck. Although this method will not stretch the neck, it can relieve muscle tension and make the neck feel comfortable. Give it a try! Find a large room and place a small, sturdy foam roller on the floor. Lie on your back with your neck resting comfortably on the roller. Your arms should be flat on the ground, with your back and head still.

• If you don’t have a foam roller, you can buy one at a yoga or sporting goods store, or you can use a rolled towel instead.

Lift your back and hips, placing your weight on your neck. Gently lift your hips so that they are 5 to 10 cm away from the ground. Do not change the position of your neck or head while raising your hips. After lifting your lower body, begin to rotate your neck left and right at the top of the roller. As you raise your hips and turn your head back and forth, you will feel your neck muscles begin to relax.

• If you want to make your neck more stable, hook your arms behind your head while you rotate your neck on the roller. Anyway, do whatever feels comfortable. If you feel pain, stop immediately.

Continue massaging your neck with the roller until your neck is relaxed. Keep your back arched and hips elevated. Push your body forward with your legs and let the roller roll up and down while massaging your neck. Continue to slowly turn your head back and forth on the roller to give all the muscles in your neck and spine a chance to relax. Keep rolling until the muscles are completely relaxed. Even if you don’t hear the clicking sound, this method can make your neck less sore.

• Try to keep your head and shoulders relaxed while massaging your neck. Only when the muscles are completely relaxed can the neck be fully stretched. If you still feel pain, continue massaging your neck with the roller.

You can also use a foam roller to massage tight muscles in your back. As you use the roller, you’ll notice that the tightness in your neck moves down into your upper back. If so, move the roller down below your shoulder blades. Lower your hips and chest until you’re flat on the roller. Use your legs to move your body back and forth on the roller until your back is fully relaxed.

• This step is not necessary, but it feels really good to massage with the roller. You can also use the roller to massage your thighs and buttocks.

Tips

• Instead of sitting in one position for long periods, stand up and take breaks. Properly moving your muscles and bones and walking around is a good way to prevent joint stiffness.
• Make stretching a part of your daily routine.
• Pay attention to whether your neck pain is related to something else. For example, have you recently started a new exercise program? Maybe this is the cause of your neck pain. Therefore, you should pay attention to any recent activities that may affect your neck health.