The Best Yoga Moves to Stretch Out Your Neck: 7 Tips To Make Your Neck Pain Go Away

Yoga Articles  » Yoga, Yoga for back pain »  The Best Yoga Moves to Stretch Out Your Neck: 7 Tips To Make Your Neck Pain Go Away

All of us have suffered from a stiff neck at some point in our lives. While it may be a minor inconvenience for some, it can truly wreak havoc on your day if not treated properly. If you’re looking for some simple stretches to relieve your stiff neck and make living with this condition easier, then look no further! Here are seven yoga moves that will help loosen up those sore muscles and give you back that feeling of flexibility once again:

1. The “Lateral Roll”

Lateral Roll: This stretch can be done with a yoga strap, towel or looped belt. If you have trouble getting your neck to straighten out completely while doing this stretch, try using a “looped” belt around the back of your head and shoulders so that it is easier to keep the neck in line with the rest of your spine.

  • Bend forward from the waist and place one hand on each side of an exercise ball or other large inflatable object in front of you. Your arms should be straight but not locked at the elbows; if they are locked at this point, lower them slightly so they are not bent too much.
  • Slowly roll both hands toward each other until they touch behind the ball, keeping them flat without bending at any joints (elbows or wrists). You should feel a deep stretch in both sides of your neck as well as across all muscles from shoulder blade to scapula to upper arm and forearm.*

2. The “Chin Tuck”

This move helps you to stretch the muscles in your back, shoulders and neck.

  • Lie down on your back with both feet flat on the floor and knees bent at a 90-degree angle or less; you may also lie on your stomach if it feels more comfortable for you that way.
  • Tuck your chin into the space between your collarbone and throat, making sure not to push too far down (which can cause tension). If this is still too uncomfortable, start off by doing three tiny tucks before gradually increasing each time until you reach one full tuck every five breaths (breathing in for four counts and out for four counts).
  • Hold this position for about two minutes before releasing the hold slowly with an exhalation through the mouth or nose (whichever feels more natural). Repeat five times throughout the day until you feel more flexible in this area of your body.”

3. The “Head Turn”

The third way to stretch your neck is the “head turn”. This is a gentle movement that can be done anywhere, anytime and you can do it in sets of 3 or 5 repetitions.

To start, sit down in a relaxed position with your feet flat on the floor and your hands resting on top of your thighs. Your back should be straight but not stiff. Next, slowly tilt your head forward until you feel tension in the front of your neck or shoulders (you should feel this stretch as you rotate). Hold for 10 seconds then slowly return to starting position by turning through 180° so that the left ear points towards left shoulder blade (and vice versa), hold for 10 seconds again before returning to neutral position once more – repeat another two times total!

4. The “Shoulder Squeeze”

How to do it:

  • Interlace your fingers and place your palms over your shoulders with the palms facing up, as if you were trying to cover the front of your neck with them.
  • Draw in a deep breath through your nose, then slowly exhale through pursed lips as you draw both hands toward the middle of the body (by bending at the elbows) until they meet in front of you, one hand still resting on top of another.
  • Hold this position for several seconds before returning to starting position by releasing pressure from underneath and letting hands drop down next to hips or thighs; repeat 10 times per day in order to increase blood flow throughout these areas which helps heal muscles faster after injury occurs there too often like when lifting weights incorrectly so now we are learning how not only will stretching help but also knowing what kind of weightlifting exercises we need help doing correctly too!

5. The “Side Bend”

If you have a stiff neck, stretching out your muscles is the best thing you can do for yourself. But what are the best moves?

A Side Bend is one of the most effective ways to bend and stretch your spine. This yoga move stretches out your side muscles and shoulders, so it’s perfect for people who sit at a computer all day or have an injury in their neck or upper back. The movement is also good for relieving tension in your lower back!

To do this stretch: Stand up straight with feet together and arms by your sides. Bend to one side as far as possible without losing balance; hold for 30 seconds (or longer if you want). Then bend over further while keeping knees bent slightly—you should feel this stretch along both sides of the body; hold 30 seconds (or longer if you want). You can repeat these steps on opposite sides as well.

6. The “Nod-No”

The Nod-No is a head movement exercise that targets your neck muscles. It involves nodding your head forward and backward, while also turning it to the right and left.

To do this move:

  • Start with your chin touching your chest, then slowly nod forward until you feel a stretch in the back of your neck (about 45 degrees). Hold for three seconds, then repeat five times on each side of your body (i.e., 10 total reps).
  • Next, lower yourself into a deep squat position with arms straight out in front of you for balance.* Bend over at an angle from the waist as far as possible without rounding or overextending back; hold for three seconds before returning upright again.* Repeat five times on each side (10 total reps).

7. The “Forward Head Flexion”

The Forward Head Flexion is a great way to stretch out your neck and take pressure off of your upper back. When you bend forward, your head should hang down in a relaxed manner as if you were looking down at the floor. Hold this position for 30 seconds and repeat 5 times, two or three times per day.

If you have neck pain while doing this exercise, try placing a towel over the back of your neck to help support the weight of it while bending forward. If you still have shoulder pain after performing this exercise, try doing shoulder rolls by raising both arms up in front of you until they are parallel with the floor and then rolling them backward toward one another until they meet behind your body (see below). Repeat 10 times before performing any other stretches or exercises for chest or back pain relief!

These are the best yoga moves to stretch out your neck

The best yoga moves to stretch out your neck are:

  • Camel Pose — This is a great way to open up the upper back and lengthen the spine. It can also help with sciatica pain, which is nice if you have it (or something similar). If you don’t have sciatica or any other discomfort, this pose still feels amazing!
  • Fish Pose — Fish pose is another awesome way to lengthen your spine while simultaneously getting a good shoulder stretch in there as well. It’s pretty easy to do, especially if you’re just starting out with yoga. Just make sure that when you get into position for fish pose, you keep both shoulders lifted away from each other so that they don’t collapse forward onto one another—this will cause tightness in the neck muscles and shoulders instead of alleviating them like we want them too!
  • Cat Cow Pose — You may recognize cat cow because it’s one of those things people do before bed at night when they’re trying their hardest not fall asleep yet but also don’t want their bodies falling asleep either (that happens sometimes). If nothing else though cat cow might be helpful for stretching out sore lower back muscles after sitting all day long without moving much more than our fingers typing away emails and responding messages on social media platforms like Facebook Messenger or Whatsapp Messenger (which is definitely not an actual “messenger”).


These are the best yoga moves to stretch out your neck. You should be able to do all seven of these in no time!