When Stretching the Neck, Should You Roll Your Head Back?

After a full day of sitting hunched at a computer or spending too much time with a phone cradled by your ear, you may feel the need for a nice, long neck stretch. Or after a workout, while your muscles are warm, you may want to work on improving the range of motion of your neck. Stretching your neck is not a bad idea as long as it is done safely and properly. When you are stretching your neck, you should avoid rolling your head back.

  1. Compression of Vertebrae

    • One of the problems with a full neck roll is that when your head tips backward the spinous processes of the vertebrae grind against each other. The spinous processes are the bony protrusions that stick out of the back of each vertebrae. Over time, this grinding can cause damage to the vertebrae. It may also cause the disks between the vertebrae to become compressed, which may be painful.

    Compression of Arteries and Nerves

    • Just as backward neck rolls can be harmful to the vertebrae, they may also be problematic for arteries and nerves. When the head rolls backward, nerves and arteries in the back of the neck and base of the skull become compressed. When a nerve is pinched, you may feel pain, numbness or tingling down your arms. When an artery is compressed and the blood supply to the brain is cut off, you may feel dizzy.

    Proper Neck Stretches

    • To properly stretch your neck, start by lowering your chin to your chest and then hold that for 10 to 15 seconds. Next, lift your chin back to your normal head position and lower your right ear down towards your right shoulder. Hold that for 10 to 15 seconds. Then, raise your head and repeat on your left side. Another beneficial stretch you can do for your neck starts by turning your head to the right and looking over your right shoulder. Then, return your head to the center and do the same stretch on the left side. Again, hold each stretch for 10 to 15 seconds.

    Neck-Strengthening Exercises

    • If you have chronic tightness in your neck, you may find postural-strengthening exercises beneficial. For example, you can do the shoulder-clock exercise. Start with your arms relaxed at your sides. Then, raise your shoulders up towards your ears and hold for two seconds. Relax your shoulders back and down. Repeat the shrugs several times. Another option is the shoulder-blade squeeze. Start with your arms relaxed at your sides. Rotate your arms outward, palms forward, while gently squeezing your shoulder blades together. Hold for five seconds. Repeat the motion several times. Over time, strengthening the postural muscles that support your neck can help the neck muscles feel less fatigued and tight.