Best Stretches for Neck and Shoulders: Chiropractor-Approved Moves

If you spend hours on your phone or at a desk, chances are your neck and shoulders feel tight by the end of the day. These simple chiropractor-approved stretches can help relieve tension, improve posture, and keep you moving freely.

1. Upper Trapezius Stretch
Sit tall and gently tilt your head toward one shoulder, keeping your shoulders relaxed. Use your hand to apply light pressure for a deeper stretch. Hold 20–30 seconds per side.

2. Levator Scapulae Stretch
Turn your head 45° to one side, then look down toward your armpit. Gently pull your head downward with your hand until you feel the stretch in the back of your neck. Hold 20–30 seconds per side.

3. Shoulder Rolls
Lift your shoulders up, back, and down in a circular motion. Repeat 10 times in each direction to increase mobility and reduce tension.

4. Chest Opener Stretch
Interlace your fingers behind your back, straighten your arms, and gently lift your hands while opening your chest. Hold 20–30 seconds.

5. Seated Neck Retraction (Chin Tucks)
Sit up straight and pull your chin straight back, like you’re making a double chin. Hold 5 seconds and repeat 10 times. This helps counteract “tech neck.”

The Chiropractic Perspective
Neck and shoulder tension often comes from posture-related stress and limited spinal motion. Regular stretching helps, but chiropractic adjustments restore proper alignment for lasting relief.

“Most neck and shoulder pain comes from how we sit and move. Stretching helps undo that daily stress, and adjustments keep those changes long term.” — Dr. Josie DeRosa