Neck and Shoulder Stretches

The following neck and shoulder stretches feel great anytime but are especially helpful if you work at a computer. For more stretching information, sign up for the free 6-part e-course Stretching Tips for Safely Improving Your Flexibility and Minimizing Muscle Pain.



Stretch only as far as is comfortable. If you experience pain with any technique, discontinue it until you discuss it with your healthcare provider.

If you are experiencing shoulder pain, take a look at this exercise program for shoulder pain and rotator cuff injuries.

Stretch Your Neck and Shoulders

Shoulder Shrug

Sit straight with your shoulders relaxed. Inhale and squeeze your shoulders up toward your ears. Hold tightly for several seconds and relax as you exhale. Repeat several times.

Neck Stretch

1. Sitting straight, exhale and let your neck drop forward. Relax for about 2 seconds, then lift your head to the center.
2. Let your head drop to one side, relax, and return to center. Repeat to the other side.
3. Do the whole sequence 5 to 10 times, the more often the better.

Stretch Your Spine

1. Sit straight in your chair. With your hands clasped behind your head, exhale and turn slowly to the right.
2. Look behind you, twisting as far as comfortable without strain. Hold for several seconds, and inhale as you return to the starting position.
3. Repeat on the other side. Repeat for 10-20 times, up to 3 times a day.

Other stretches on this site:

Back Stretches
Leg Stretches
Hip Stretches
Stretches at Your Desk
PNF Stretching (Proprioceptive Neuromuscular Facilitation)



Stretching Software for Neck and Shoulder Stretches and More