Stretches for a Stiff Neck, Back and Hips

Hours of sitting, looking down at phones and hunching over keyboards leave many people with a stiff neck, tight hips and an aching lower back. Gentle stretching won't fix every cause of pain, but it can ease stiffness and help you move more comfortably. The stretches below are grouped by body area and can be done at home in ordinary clothes, most of them without getting on the floor.

Before you start

Stretch gently. Move into each stretch until you feel mild tension, not pain. Breathe slowly and don't bounce.
Hold for 15 to 30 seconds. Guidelines from the American College of Sports Medicine suggest holding static stretches for about 10 to 30 seconds, with longer holds sometimes helpful for older adults, and repeating each stretch two to four times.
Warm up if you can. Muscles stretch more comfortably after a few minutes of walking or gentle movement.
Know when to stop. Stop if a stretch causes sharp pain, numbness or tingling. See a doctor or physical therapist for pain after an injury, pain that spreads down an arm or leg, or pain with fever, weakness or loss of bladder or bowel control.

Neck

Side neck stretch. Sit tall and drop your right ear toward your right shoulder, keeping your shoulders down. For a slightly deeper stretch, rest your right hand lightly on your head. Hold, then switch sides.

Chin tuck. Sitting or standing tall, gently draw your chin straight back as if making a double chin, keeping your eyes level. Hold for a few seconds and repeat ten times. This counteracts the forward head posture common at desks.

Shoulders and upper back

Doorway chest stretch. Stand in a doorway with your forearms on the frame, elbows at shoulder height. Step one foot forward until you feel a stretch across the chest and the front of the shoulders.

Cross-body shoulder stretch. Bring one arm across your chest and use the other arm to gently pull it closer at the elbow.

Shoulder rolls. Roll your shoulders up, back and down in slow circles ten times, then reverse.

Lower back

Seated twist. Sit toward the front of a chair with feet flat. Turn your upper body to the right, placing your left hand on your right knee and your right hand on the back of the chair. Keep your spine tall. Hold, then switch sides.

Knee to chest. Lying on your back, bring one knee toward your chest and hold it with both hands, keeping the other leg bent or straight. Switch legs, then try both knees together.

Cat and cow. On hands and knees, slowly round your back toward the ceiling, tucking your chin, then let your belly drop and lift your chest and gaze. Move slowly between the two for about ten breaths.

Hips

Kneeling hip flexor stretch. Kneel on one knee with the other foot flat in front, both knees at about right angles. Tuck your pelvis slightly and shift your weight forward until you feel a stretch at the front of the back hip. A cushion under the knee helps. Long periods of sitting can leave these muscles feeling tight.

Figure-four stretch. Sitting in a chair, rest your right ankle on your left knee. With a straight back, lean forward slightly until you feel a stretch in the right buttock. Switch sides. It can also be done lying on your back.

Legs

Hamstring stretch. Sit on the edge of a chair with one leg straight in front, heel on the floor and toes up. Lean forward from the hips with a straight back until you feel a stretch behind the thigh.

Calf stretch. Stand facing a wall with hands on it, one foot forward and one back. Keep the back heel down and the back leg straight, and lean toward the wall. Bend the back knee slightly to stretch the lower calf.

Wrists and hands

Wrist flexor stretch. Hold one arm out in front with the palm facing up. With the other hand, gently pull the fingers down and back toward you until you feel a stretch along the inside of the forearm. Switch sides.

Wrist extensor stretch. With the arm out and palm facing down, gently press the back of the hand so the fingers point toward the floor. These two stretches are useful for people who type or use a mouse for long periods.

Making it a routine

Choosing one or two stretches from each area makes a routine of about ten minutes. Many people find it easiest to stretch at the same times each day, such as after a morning shower or during a midafternoon break. For desk workers, standing up and moving for a minute or two every half hour or so may do as much good as any single stretch. Regular walking and strength training also support the back, hips and shoulders, and work well alongside stretching.