How to Stretch Your Sore Neck Muscles

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This Neuromuscular technique is very effective and gentle way to stretch your sore neck muscles. In fact, you can use this technique to relieve tension in any muscle in your body. For this stretch you use breathing, eye movements and mind/body interaction. The key is to use the absolute minimum pressure. The more tuned in to your body you are, the more profoundly you will discover the feeling of freedom in your muscles.

If you want to find out more stretches and muscle releases, just fill in the form below. You’ll get a free information pack and join a free email course on muscle releases and pain relief techniques.


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  1. Jonathan says

    Hi Alexia,

    the manual was sent as a zipped file to make it smaller. Just email me and I can send it go you unzipped.

    Best Regards

  2. Jessica says

    Wow. Thanks for this great video. I suffer with neck and back pain off and on. My aunt is an excellent massage therapist, but she lives 3 hours away. This morning, sore and grumpy, I was searching for something that might give me relief like her massages do. I tried the move in your video and am finally experiencing some relief. Thanks!!!

    • Jonathan Kuttner says

      Hi Jeesica

      I am delighted that you have found this technique helpful. If you look around on the site, you may find other useful techniques.
      I wish you all the best.

      Jonathan Kuttner

  3. Shelly says

    Dr. Jonathan,

    Thank you for the video. I am learning to be gentle with my body. Your emails that you send out are a great reminder. I’ve read this a couple times, but always learn new things when I watch it. I mention your site to my physical therapists. I tell them what I’ve learned from your site and they agree, your technique is very beneficial. Your site easily explain things in a language that I understand. I am able to offer more during p.t. by what I read here.
    Thank you,

    • Jonathan Kuttner says

      Dear Shelly,

      I’m delighted to hear that you’re finding the techniques beneficial. I believe understanding is a real key to getting better and a lot of medical practitioners tend to hide behind jargon. So keep up the good work.

      All the best

  4. tim says

    Dear Jonathan…

    I was introduced by a friend to this website as she is having the pain exactly the same shown on the red spot area in your Trigger Point Manual (No.5) which occur on the right hand side of her head…But mine is a little bit more…which i had the same pain at the red area PLUS a lump behind of my neck at a size of a ping pong ball…it comes maybe 6 months once…and dissapear and come again. Please advice me on this…thanks

    – tim –

    • Jonathan says

      Hi Tim

      Trigger points are small [ less than 1/2 cm] areas within the muscle which go into spasm and cause pain plus stiffness. You can feel the Trigger with careful palpation within the muscle itself.

      You are describing a swelling the size of a ping pong ball which is red in colour. This is very unlikely to be a trigger point. I strongly suggest you have this checked out by a doctor. There are a number of possibilities. When something is sore and red – then it may be infected or inflamed. The swelling could be a lymph node. There are other unusual structures which occur in some people like branchial cysts [these are embryologic structures].

      So- when the lump comes up again – get it sorted out!

      Kind Regards

      [Please note- I cannot suggest a specific treatment for your complaint as I have not taken a full history, examined you or reviewed your investigations.
      Therefore all comments I make can only be general – relating broadly to the problem you have described. ]

  5. says

    Finally someone who understands…you are a godsend..I have hundreds of TrPs from a severe fall. Even in my stomach muscles which effects eating.. is there away to relieve or massage this area.
    thank you again

    • Jonathan says

      Hi Lynne

      TrP’s do occur in the abdominal muscles- in the rectus abdominis [central strap muscles] & in the obliques which are on either side of you abdomen. You can use the same acupressure techniques to release these TrPs. Follow with local heat [I have found a wheatbag the best]. There are specific stretches for each muscle group which require you to extend your back and twist – similar to the camel or sphinx position in yoga.


  6. Car says

    Thank you for your very helpful information on stretching. My trigger point is located on the right side of my back, slightly under my shoulder blade and I have had it for a long time, probably from my golf swing. Now it is beginning to get extremely aggervatged by this motion. I will try your techniques for stretching, and pressure, however, I was wondering if you have any specific stretches for this hard to reach place.

    • Jonathan says

      Hello Car

      This sounds like you could have TrP’s in your rhomboids. We are in the process of completing videos which explain diagnosis & treatment of most areas in your body. One of these is the rhomboid. These will be out in a few weeks. In the meantime – check out specific stretches for rhomboids. The best resource is Travell & Simons.


  7. ERIK B. MOROSINI says

    i couldn’t open and see the videos, do you know why? I clicked on the arrow and nothing happened.

  8. shikha singh says

    hi jonathan,
    a wonderful technique, i was sitting with my sore neck muscles going thru the mails. got urs tried it and saw the effect. will surely try this with our patients.

    • Jonathan says

      hello Shikha

      It is very exciting how rapidly you feel relief if you treat triggers accurately. as you get better you can both diagnose and treat successfully in a very short time. please do try the techniques on your patients.

      kind regards

  9. marlene calai says

    Hi Jonathon, I have a noggle which is also a trigger point in my tibia shin muscle and sometimes the pain goes down into my angle and I take circulation supplements.

    • Jonathan says

      Hello Marlene

      I assume that you mean a nodule. Trigger points in the muscles in the shin area can refer pain down into the ankle and foot. If you apply the following technique found in this link–
      this should settle the pain down if nodule is a trigger point.

      Kind regards

      PS As I am not able to take a full history, examine you or to view your investigations, my comments will be general suggestions which you may choose to pursue with your own medical practitioner.

  10. Jude Ewen says

    Hello Jonothan,
    I have a trigger point about the lower shoulder blade area, very hard to press, can you recommend something I could use as to press with my finger is difficult.
    I was thinking something along the lines of a squash ball!
    Regards, Jude

  11. tischambia says

    thank you Johnathan, Im getting excruiating spasms that last up to 3-4 hours in my neck and Trapezius, will definitely try this technique.

  12. Gail Howard says

    I have heel pain and a nueroma in between my toes on my left foot. I have been in severe pain for 10 months. Hope that you can help.

  13. Jariya Chatsuwan says

    Dear Jonathan,

    Thank very much for all your information e-mails till now.
    I try to follow your advices and read it again and again, I can’t go far yet.
    Just want to say I really appreciate.

    Best regards,

  14. Mitchell says

    Wow… I have been in pain all day and this video has finally given me some relief… Thanks a ton.

  15. Fatuma El-Kindiy says

    my neck has been stiff since last night. this technique works, thank you. going to try it on my elbow now.

  16. Jessica Canada says

    Wow! Neck tension and pain for days with no relief from pills or stretching…that is until I came across this video. Truly astonished. My neck is no longer stiff. Thank you!

  17. Caleb says

    Dear Jonathan,
    I’ve been trying out your stretching technique and it works wonders! I can get a good stretch on my hip flexors, quads, and neck muscles, but Im having difficulty stretching other muscles with this technique. Maybe my mind-body connection isnt strong enough? Also, After you breath out and stretch, once the muscle turns back on do you stop the stretch? Is it effective to do this multiple times in a row with one muscle? You were talking about the muscle having a spindle and letting go with relaxation. Is this the same with the myo-fascia during this stretch?


  18. joanne seto says

    Thank you Dr. Kuttner for sharing this video on neck stretch. I have been in pain for over three days with a tight neck, and stretching with physiotherapy methods made my neck more and more tight. I only need to do two of you neck stretches to provide relief, and it feels good when I do your stretch rather and feeling worse. I will tell my physiotherapist of your method. Is there a name to it? I will watch your other videos with extreme interest. Thank you very much again!!!

  19. Kim Tully says

    I wouldnt have thought that this would work. It seemed a bit silly to be honest but it is sooo effective and really does work!!!

  20. Rudy says

    Wow. My right side opened up like never before.

    Pretty unbelievable stuff.

    How often should this be done or is it safe to do?

    Thank you

  21. Georgia says

    Again, thank you. Having pain, remembered your technique, looked for a refresher and found it. Wonderful. Would be nice if it were on so I could pin it to my board on pain and depression so I could find it easier next time. I notice you have a lot of your other videos on youtube but not this one which is magical.

  22. Thomas says

    This is an incredible stretch technique that I’ve never heard of. It immediately relieved my neck pain from bad sleep! I have a minor form of scoliosis and this will really help! It will also be a great tool for flexibility and to train people. Thanks for the video

  23. says

    Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but other than that, this is wonderful blog. A fantastic read. I’ll definitely be back.

  24. Alison says

    Hi Jonathan, thanks for the stretching sore neck muscles item above, adds onto what the physio goes over with me and provides more information too, more knowledge = self empowerment.

  25. Therese says

    Dear Jonathon,

    I am interested in the stretches & muscle release information. The neck stretch is great and I would like to see how to safely stretch all parts of my body.

    Thank you

  26. says

    Thanks for your posting. I also feel that laptop computers have become more and more popular nowadays, and now are usually the only kind of computer found in a household. Simply because at the same time that they are becoming more and more inexpensive, their working power keeps growing to the point where they can be as powerful as personal computers through just a few years ago.

  27. grace says

    i already go to a woman who does trigger point fnd has for 30 yrs. the books will help me to do a lot of my own trigger points. i enjoy your videos on the website

  28. says

    My spouse and I stumbled over here different web address and thought
    I might check things out. I like what I see so i am just following you.
    Look forward to checking out your wweb page forr a second time.

  29. Claire Prudhomme says

    Excellent information. I very much appreciate you producing all the information on trigger points and stretching.

  30. Ann says

    I had C5/6 fusion May 2013 but have worn facet joint C6/7 that is causing neck spasm. I watched your video on stretches and would be very interested in further knowledge. I had L5/S1 Laminectomy over 20 yrs ago and worn facet joints there too. many thanks Ann

  31. Charles McDonald says

    I have had several surgeries Lumbar L1-L5 Laminotomy w/decompression w/fusion oct 2004. Cervical with fusion sept 2002, lumbar surgery Lamin/Facetectomy sept 2008.
    This is my problem and it started two years ago. I have a problem with my gait i stumble i have problem with clumsiness. I have a tendensy to have to hold onto something when standing if not it is like a big magnet pulling me one sided and i have no control over it unless i touch something. I have a problem walking on uneven ground and in a crowded room.
    Im open to any suggestion my physicians just look at me as if im some kind of idiot and say you just have to live with it.

  32. Clark says

    Hi Johnathan,

    The stretching technich you have shared is the most effective technich that I have used so far.

    Thenk you very much!!!!




  1. […] How to Stretch Your Sore Neck Muscles | Trigger Point TreatmentThis text will be replaced var so = new … hi jonathan, a wonderful technique, i was sitting with my sore neck muscles going thru the mails. got urs tried it and saw the effect. will surely try this with our patients. thanks. regards, shikha… […]

  2. […] 17.How to Stretch Your Sore Neck Muscles | Trigger Point Treatment … For this stretch you use breathing, eye movements and mind/body interaction. The key is to use … 38 comments… read them below or add one }. Pauline Sterling … I tried the move in your video and am finally experiencing some relief. Thanks! […]

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