Neck Relief Stretches

This is for you if you have chronic neck pain, stiff neck, difficulty turning your neck, degenerative discs, herniated discs or joint arthritis. Click on each arrow to reveal pictures and instructions.


1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

Total Time - 7 mins

How: Wearing rubber soled shoes for traction, stand on a step or stairway as though you were climbing upward.  Your feet are parallel and shoulder-width apart. With one hand, hold on to a railing or another object for support, and edge backward until your heels are off the step hanging in midair.  Keep easing back so that more than half the foot is off the step. Make sure the feet remain parallel, pointing straight ahead, and that they are hip-width apart. Let the weight of your body press down into your heels to engage the calf muscles of the leg.  Don’t bend the knees.  

How: Lie on your back.  Place your legs straight up against the wall hip-width apart.  Tighten your thighs, and flex your feet and toes back toward the floor.  Get your buttocks and hamstrings (the posterior of the thigh) as close to the wall as you can.  The smaller the gap, the better. Concentrate on relaxing your upper body. 

How: Sit against the wall with your legs straight out in front of you.  Squeeze your shoulder blades together, and hold. Do not elevate your shoulders. Tighten your thighs and point the feet toward your belly button.  

How: Lie on your back, pull your feet toward the torso, and put the soles of your feet together, letting your knees turn out. Make sure your feet are centered in the middle of the body.  The low back does not have to be flat on the floor, but you should not feel pain in your back. Don’t press down on your knees; relax. You want to feel a comfortable stretch in your inner thighs and groin.  

How: Holding onto a rail, pole, or doorframe, bend your knees and arch your lower back.  Keep your torso straight. Lower your body so that the knees and hips are parallel. The arms should be straight and the knees aligned with the hips and feet.  The torso remains vertical throughout. 

Add this when resting (Total Time - 3 mins)

How: Lie on your back, with both legs bent at right angles on a couch, chair or stack of pillows. Rest your hands on your stomach or the floor, below shoulder level, with palms up.  Let the back settle into the floor. Breathe from your diaphragm (that is, do stomach breathing). The abdominal muscles should rise as you inhale and fall as you exhale.