Neck Pain While Stretching? Why?

The main takeaway from this question is that after 25 years of treating patients with the common issue of neck pain, it appears that most individuals often cause more harm than benefit when trying to stretch their neck muscles.

What Causes Neck Stiffness To Begin With?

All tissue in the body can become stiffer when not used to its full and normal capacity. Simply, if we don't use it we lose it.

The neck consists of seven cervical vertebrae, which are linked by discs, ligaments, tendons, and numerous layers of muscles. Each cervical vertebra is connected to the next at multiple points, resembling a beautifully complex and delicate puzzle. Tiny spaces exist between the joints, providing room for nerves and blood vessels.

When we move our head around, looking to the right and left and up and down, the many joints, big and small, need to be able to move freely on one another. The several layers of muscles and tendons also need to be able to lengthen and shorten appropriately. Many things can create a reduction in range of motion or stiffness. Both muscles and joints can be the source of this stiffness.

The biggest error I see people make when attempting to stretch any muscles, especially the neck, is not knowing or understanding what the object of the stretch is and what they are supposed to be feeling. When the person doesn't know what they should be feeling, where they should feel it and what to expect after the stretch the often create more problems than they are solving. This is easy to do in the neck because the joints are vulnerable and delicate when put in the muscle stretching positions.

Many individuals attempt to stretch their neck muscles, which often leads to painful irritation of the neck joints. As a result, they may experience increased stiffness and find that their problem remains unresolved or even worsens.

To make a very broad generalization for the neck, if I attempt to stretch to the right, as in bringing my right ear to my right shoulder I should feel a gentle and broad stretching sensation on the left side of my neck.

I need to ask myself....

Where do I feel something? if the answer is on the left I am on the right track. If the answer is on the right I need to stop. If I am stretching the neck toward the right and I feel a uncomfortable sensation on the right chances are I am causing some type of potentially damaging compression on the right

What do I feel? if the answer is a gentle stretching sensation I am on the right track. If the answer is pain anywhere in the central area of the neck I need to stop.

Sometimes a person's unique flexibility and movement ability is such that the joints stop the movement before the muscle stretch does. When this is the case it may not be possible to effectively and safely stretch the neck muscles while keeping the joints safe. This person may require some specific modifications to make the stretch safe and effective.

How to Safely Stretch The Upper Trapezius without Getting Neck Pain

The upper trapezius is the most commonly prescribed neck stretch. Here are a few pointers to safely and effectivley stretch the left upper trap.

1. Start with good posture and anchor the left shoulder by gently holding the bottom of the chair with your left hand (if you are unable to grab the bottom of your seat, you can sit on the palm of your hand).

2. Slowly look down, tip the right ear to the right shoulder, slowly rotate the chin up toward the ceiling.

3. Slowly lean to the right to create an increase in the stretching sensation (think drop your right shoulder towards your right hip).

4. Where do I feel stretching? left side of neck

5. What do I feel? broad stretching sensation along left neck toward shoulder.

6. It is almost never necessary to use the right hand to give more stretching force as I often see people do.

7. Hold 15 seconds

8. Return to the starting position and gently move head to the right and left

If you are unable to perform without feeling pinching pain or stiffness on the right side, or more localized in the mid neck you likely have too much joint stiffness or joint pain on the right to perform this stretch safely.

If this is the case for you a physical therapist can help you identify why your neck is stiff and develop strategies and exercises specific to your unique, beautifully made neck.

Reverse these steps to stretch the right side of your neck.

What Do I Do If I Can Not Feel The Stretching On The Correct Side?

If you try this sequence of stretching and positioning and you continue to get pinching type pain on the side you are turning or sidebending toward AND you do not feel stretching on the side you are stretching away from you should stop. This means that either you are not positioning perfectly or your neck just isn't ready for that stretch.

You should then try other methods of pain relief to prepare the muscle and joints to be able to. tolerate the positioning.

Heat is often used as a way to relax muscles, bring circulation to the area and prepare muscles and joints to be stretched. Here is a heating pad I like because it can cover a very large portion of the trapezius and levator scapula muscles in an attempt to relax them.

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About The Author

Meet Dr. Dawn, a dedicated doctor of physical therapy since 1995. She became an orthopedic specialist in 2000 with an Orthopedic Manual Therapy Certification and earned a Doctor of Science in Physical Therapy from Oakland University in 2016 demonstrating a strong commitment to lifelong learning. Dawn opened her own practice in 2020, offering concierge physical therapy services to the Metro Detroit area.

Dawn has extensive experience working with a diverse range of patients facing both orthopedic and neurological challenges, as well as high performing athletes. However she has a strong passion and vast knowledge for working on the spine. Her years of dedicated practice and advanced training have equipped her with remarkable skills in movement assessment and rehabilitation. She takes pride in guiding clients through all stages of recovery—from post-injury or surgery rehabilitation, to  adventure travel preparation and golf performance.

Dawn was a triple sport collegiate athlete competing in diving, sailing, and gymnastics. Post college, Dawn has participated in many athletic events: fitness competitions, triathlon and ironman competitions, open water swimming and backpacking. She has overcome many of her own injuries and setbacks, most recently a total knee replacement. She has applied  her expertise into her own recovery which enables her to relate to her clients in a unique and compassionate way.

Her passion is to spread the message of empowering people to live active lives and extend their living-well years to the max, through movement. Dawn walks the talk.