NECK TENSION

On June 30, 2025, the New York Times printed a feature describing basic exercises for neck tension. Although the column focused on relieving tension that results from computer use, the exercises included are wonderful for everyone. The demonstrations included in the column are excellent and in my opinion, worth the price of admission. I haven't seen anything as comprehensive while still being simple and easy to do.

Do these basic stretches daily and see your neck issues melt away. This BALANCE NEWS article describes the exercises along with an introduction into why neck tension is so significant. Also included are several other effective neck exercises along with some easy ways to massage your neck.
Here is a link to the column itself: The NY Times has a paywall.
The exercises are described below for those unable to access the Times.

Some important background: Written from my own point of view. This information is not from the column.

In general, as we age our spine takes on more and more of the elements of poor posture. This in turn results in less engagement of the core in support of the spine and increases spine problems while exacerbating many other issues like being able to walk well or breathe deeply.
Basic spine anatomy: The spine has 5 sections:
  1. The neck or cervical spine consists of the top 7 vertebrae. The neck in its natural uncompromised state has a gentle curve backwards.​
  2. The rib cage or thoracic spine is made up of the next 12 vertebrae. Taken together, they form a gentle forward curve.
  3. The lumbar spine consists of 5 vertabrae which gently curve backward. I think of this as our waist or middle back. Many define it as part of the lower back. It is the area of our spine most vulnerable to damage from misuse.
  4. The sacral spine is made up also of 5 vertebrae but here they have been fused together. I refer to the sacrum as our lower back. It gently tucks under. Striving for good posture begins with an effort to keep the sacrum upright as much of the time as possible. In particular, we try to keep it from arching backward.
  5. The coccyx is also known as the tailbone. It consists of 4 tiny vertebrae. 
What happens with poor posture: When we are tired, or for a host of other reasons, our shoulders roll forward and our posture slumps. Generally, the natural curves of the spine become more extreme. ​
  • Our rib cage curls forward significantly as our shoulders roll to the front. The natural forward curve of the chest becomes more pronounced. This compresses the lungs, reducing oxygen intake by as much as 30%. The rib cage in front tightens. The upper back muscles become over-stretched and under-used.
  • In turn the head falls down onto the chest unless we lift our head to see what is going on. This causes the neck to strongly bend backward, shortening and tightening the muscles at the back of the neck, significantly producing constriction of the root nerves at the base of the neck as they begin their path down the arms.
  • The muscles of the abdomen slacken as the chest curve increases. The compressed rib cage actually pushes the belly muscles outward.
  • The lower back muscles shorten and tighten, arching the sacrum backward as these muscles take over more of the support of the lower torso because the abs are not doing their job. This ultimately results in damage to the nerves along the spine.
How stress affects the neck: The most common reaction to stress is that the shoulders shorten and tighten, raising them upward with the head and neck retreating just as would happen with a tortoise. In particular the back of the neck gets very tense. This in turn causes the rib cage to contract forward with all the resulting spine action described above.
Consequences of neck tension and poor posture: Tightness in the back of the neck causes real problems for the nervous system. Root nerves branch out from the spinal cord as it descends down through the spinal column. With one on the right and one on the left, those root nerves move down the body and outward to our extremities. Tension at the site of the origin of the root nerves causes deterioration along that nerve's pathway, resulting in nerve issues on the periphery. A classic sign of root nerve impingement is tingling or numbness at the extremity.
Click on the link below to learn more about all of this in detail:

The 7 exercises from the New York Times:

The first 4 exercises are easy and simple stretches for the neck. You can do them sitting or standing. They can be practiced by any age group. The last 3 exercises are more active. For 2 of them, you have to get down to the floor. One of them requires kneeling. Both of those actions are quite hard for many who are older and may actually not be possible. That doesn't negate the power and benefit of the first 4.
The number of sets and repetitions is from the New York Times column. Keep in mind that these exercises were designed for younger people and adjust the number of repetitions especially. Start slowly and add more reps as your body gets used to the movements.
  1. Chin tuck: 2-3 sets, 5-8 repetitions each
  2. Upper trapezius stretch: 2-3 reps per side
  3. Levator stretch: 2-3 reps per side
  4. Isometric cervical rotation: 5 reps per side
  5. Supine snow angels: 2-3 sets, 6-8 reps each
  6. Cat/Cow: move smoothly between 2 positions for 30-60 seconds
  7. Bent over rows: 2-4 sets, 6-10 reps each

The 4 stretches to do seated or standing:

When sitting to do the exercises, sit toward the front of a sturdy chair with both feet flat on the floor, arms relaxed. Make certain your waist is away from the back of the chair.
Chin tuck: Do this exercise while seated. Tilt your head slightly downward and then slide your head back, tucking your chin into a double chin. Hold the position for 2-3 seconds and then release. Do 2-3 sets of 5-8 repetitions each. This stretches the back of the neck. You should feel it where the hairline meets the top of the neck.
Upper trapezius stretch: (This can be done sitting or standing.) Tilt your right ear toward your right armpit. Press your left shoulder slightly down and away from your ear. You can intensify the stretch by holding the edge of the seat of the chair with your left hand. Hold for 3--60 seconds and release. Do this for 2-3 repetitions. Change sides.
Levator stretch: (This can be done sitting or standing.) Tilt your right ear toward your right shoulder, then rotate your neck slightly so your nose is pointing toward your armpit. Press your left shoulder down. Hold for 3--60 seconds, then release. 2-3 repetitions per side.
From the column: "These (last) two stretches may look very similar, but you should feel them in different parts of your neck and shoulder. For each one, pay attention to what feels good: It may be that both sides need attention, or you may discover that you hold a lot of tension on one side and not so much on the other. If that’s the case, you can focus on the tense side and skip the other side (or do fewer repetitions there)."
Isometric cervical rotation: (This can be done sitting or standing.) Place your hand against the side of your head. You can use your fingertips at the side of your forehead or alongside your chin or wherever it feels comfortable. Try to turn your head toward that hand as you keep your hand pressing against your head. Hold for 5 seconds and then relax. 5 repetitions per side. (* There are a number of other isometric exercises for the neck which are very effective. They are described later in this article.)

The 3 active exercises:

Supine snow angels: Lie on your back on a mat on the floor with your knees bent. Have your arms at your side with the back of your wrists and your elbows touching the floor. Keep your arms bent as you slide them along the floor to reach up and over your head, keeping them in contact with the floor the entire time. Do 2-3 sets of 6-8 repetitions each. 

A comment in the Times column suggests doing this exercise standing in a corner instead on lying down on the floor. Keep your arms in contact with the wall as you lift them up and together over your head and back down again. This is a great substitute especially if you don't feel comfortable getting up and down off the floor.
Cat/Cow: This is an old exercise that is fantastic but it requires kneeling. Skip this exercise if that is a problem. Kneel on hands and knees on a floor mat. Place your hands directly under your shoulders and your knees right under your hips. Round your back to tuck your head and tailbone inward. Then move your spine into an arch, lifting your head and tailbone to the sky. Move smoothly between these 2 positions for 30-60 seconds.
Bent-over rows: There are many ways to do rows, including the rowing machines you see in gyms. The T-Rex row is probably the best known and safest to execute. (T-Rex is the brand name of a strap system that hangs from a fixed point.) There are also gym row machines available to use to perform what is basically the same exercise. The bent-over rows described in the column are accomplished using weights but no other equipment. You can use cans or water bottles as weight substitutes. Stand with a weight in each hand. Hinge forward til your torso is level with the ground. Bend your elbows to pull the weights toward you, stopping when your elbows are even with your torso. Then lower with control. Do 2-4 sets of 6-10 repetitions.

Other wonderful exercises for relieving tension in the neck:

* Neck isometrics: Similar to the isometric cervical rotation, these simple exercises help to eliminate tension on all sides of the neck. When doing an isometric exercise, you are basically pushing back against yourself. In this case, we use our hand on all 4 sides of the head to generate tension which then releases. Press your hand against your head at the same time that you press your head into your hand. Place your hand on your forehead and press your head into it. Then place your hand on each side of your head, pressing the head into it and finally, clasp both hands behind your head and press your head backward into them. Hold each position for 5 seconds and release. Perform these isometrics as many as 5 times each. Adjust the repetitions for comfort. I learned about these isometrics from a trusted chiropractor.
Neck circles: These tiny circles at the very top of your neck can release tension all the way down the spine. They certainly increase range of motion in the neck and are a great thing to do before driving to ease looking back behind you. This sequence is one which I created myself.
  1. Check your range of motion: Sit upright in your chair, feet on the floor, knees over your feet. Shift your head backward, turn your head to the right and notice what you see. Mark it in your mind. Turn your head to the left and mark it as well.
  2. Circle your head: Place your hands around your neck with your thumbs under your chin, forming a bowl for your head alone to rest in. Roll your head around the bowl several times in each direction. Don't move anything except your head. Make the circles small and relaxed.
  3. Recheck your range of motion: Bring your head back, turn your head to the right and what do you see?  Compare it to your beginning mark. Reverse sides. 

Neck massage:

The muscles of the neck and shoulders get so tight. Here are 3 simple ways to reduce tension:

Neck massage: Take your fingers on both sides of your neck and run them down the sides of the neck to relieve tension. Start behind your ears. End at your collarbones.
Carotid massage: This is very similar to the neck massage except that you should do only one side at a time and take a path down your neck that starts behind your ears and ends at the bottom of the throat in front. This is actually a massage of the carotid artery that run alongside of the neck. The Vagus nerve runs behind the artery. The Vagus nerve controls heartbeat and digestive function. Gently massaging downward toward the throat actually lowers your heart rate. It can be so effective that you can potentially pass out. Be very careful and only massage one side at a time.
Trapezius massage: The trapezius muscle is the muscle that scrunches your shoulders upward when you are threatened. It works overtime as it spreads out across the back of the shoulders and the back of the neck. Take one hand and vigorously massage the mass between the neck and the shoulder joint, beginning in the back and working toward the front. It helps to make gentle shoulder circles while you massage.
Here again is the link to the New York Times column:
Published July 14, 2025.