Dealing with a stiff neck is never any fun. Whether you slept awkwardly, sat in one position for too long, or strained your neck during exercise, a stiff neck can make it difficult to accomplish even the simplest of tasks.

The good news is that there are two simple moves you can try to help ease the tension in your neck and improve your range of motion.

Whether you need a quick fix before heading out to work or a more long-term solution, these moves can help you find the relief you need.

Move #1: The Chin Tuck

The chin tuck is an exercise that targets the muscles in the front of your neck, which are often weak or tight in people who have a stiff neck. To do this move, follow these steps:.

1. Sit up straight or stand up tall, making sure your shoulders are relaxed and your chin is level with the ground.
2. Gently tuck your chin in towards your chest, making sure to keep your head level and not tilting it downwards.
3. Hold the position for 5-10 seconds, then release.
4. Repeat the exercise for 3-5 sets, making sure to rest for a few seconds in between each set.

You should feel a stretch and a mild sensation of pulling in the muscles at the base of your neck. If you feel any pain or discomfort while doing this exercise, stop immediately.

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Move #2: Neck Rotation

Neck rotation is another exercise that can help stretch and strengthen the muscles in your neck, helping to alleviate stiffness and pain. To do this move, follow these steps:.

1. Sit up straight or stand up tall, making sure your shoulders are relaxed and your chin is level with the ground.
2. Gently turn your head to the right, looking over your shoulder. Hold the position for 5-10 seconds.
3. Return your head to the centre, then repeat the exercise by turning your head to the left.
4. Repeat the exercise for 3-5 sets on each side, making sure to rest for a few seconds in between each set.

You should feel a gentle stretch in the muscles on the side of your neck as you turn your head. If you feel any pain or discomfort while doing this exercise, stop immediately.

Other Tips for Relieving Neck Stiffness

In addition to these two moves, there are a few other things you can try to help relieve the stiffness and pain in your neck:.

• Take breaks and move around regularly if you sit for long periods of time during the day.
• Use a heating pad or ice pack on your neck for 10-20 minutes at a time to help ease muscle tension.
• Take over-the-counter pain relief medication if necessary, but be sure to follow the dosing instructions carefully.
• If your neck stiffness is severe or persists for more than a few days, see a doctor or physical therapist for additional treatment options.

By trying these two moves and incorporating some of these other tips into your routine, you can help reduce the stiffness and pain in your neck, making it easier to go about your daily activities without discomfort.