If your neck feels stiff or sore after a long day, you’re not alone. With more time spent looking at screens and sitting in one place, tension in the neck can creep in quietly. Fortunately, there are simple ways to ease that tightness from home. At Beverly Hills Disc and Laser Therapy Center, your chiropractor in Los Angeles, CA, we encourage safe and mindful movement to help manage discomfort and support spinal health.
Start with Good Posture
Before stretching, check your posture. Sit or stand with your back straight, shoulders relaxed, and chin level—not jutting forward. A solid foundation helps you stretch the right areas and avoid adding stress elsewhere. Think of your spine as a tall stack of blocks—you want to keep them balanced before moving.
Gentle Side Bends
To stretch the side of your neck, sit in a chair or stand tall. Slowly tilt your right ear toward your right shoulder. Don’t force it. You should feel a gentle pull on the left side of your neck. Hold for 15 to 20 seconds, then return to center. Repeat on the other side. You can place the same-side hand lightly on your head for a bit more stretch, but don’t press.
Forward Neck Stretch
Lower your chin toward your chest until you feel a stretch along the back of your neck. Keep your shoulders down and back. Hold this stretch for 15 to 30 seconds. Breathe slowly and avoid bouncing or tugging.
Neck Rotation
Turn your head slowly to the right until you feel a comfortable stretch. Your chin should line up with your shoulder, but don’t go beyond that. Hold for 15 seconds, then return to center and switch sides. This helps with mobility and tension caused by looking to one side for too long.
Neck Retraction (Chin Tuck)
This movement helps improve posture and supports the upper spine. Sit or stand with your shoulders back. Gently draw your chin straight back as if you’re trying to make a double chin. Hold for 5 seconds and release. Repeat 5 to 10 times. This stretch works best when done throughout the day in short sets.
What to Avoid
Avoid rolling your head in full circles, as this can strain the spine. Also, don’t hold your breath—steady breathing helps your muscles relax. If you feel sharp pain, dizziness, or numbness during a stretch, stop immediately and consult a professional.
Visit Us for Neck Pain Treatment from a Chiropractor Near You
Safe stretching isn’t about pushing hard or holding long. It’s about building a habit of small, controlled movements. Done regularly, these stretches can help ease tension and support long-term neck health. At Beverly Hills Disc and Laser Therapy Center, your chiropractor in Los Angeles, CA, we believe that good care starts with awareness and a few careful stretches can go a long way. Call us at (323) 272-4263 for neck pain treatment from a chiropractor near you.