Here Are the Three Most Effective Methods to Break Your Neck

After hunching over a screen for too long, you might get a stiff neck and want to crack it. This can feel great and release some tension in your stiff neck.

  1. 1

    Before you get started, loosen the muscles in your neck. You should massage your neck and stretch it out for a while. Hold this position with your chin tucked in towards your chest for 20 seconds, then roll your head back and gaze upwards for another 20. Repeat this 3–4 times to relax the muscles in your neck. [2]
    • Tension in the neck muscles can be strained if you try to crack it without warming up first.
  2. 2

    The left hand should be used to cup the chin. Put your chin in the hollow of your hand by bending your fingers to form a "cup." Clamp your left thumb and index finger up to your cheekbone. [3]

    • Simply rest your thumb along the length of your jawbone.

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  3. 3

    Put your right hand behind your head and reach Please place your right hand behind your head by bending your right arm to a comfortable position. Strap yourself in and hold your head behind your left ear. [4]

    • Don't squeeze so hard that it hurts, but hold on tight enough that your right hand can't let go of your head.
  4. 4

    Turn your head counterclockwise by jutting your chin to the left. Do a slow, controlled head rotation to the left between your hands. After rotating your chin to the left with your palm, rotate your entire head to the left by pulling it with the hand behind your head. Gently stretch the muscles in your neck until you feel a gentle pull, but no pain. [5]

    • As the muscles in your neck tighten, you may hear and feel a series of cracking sounds. Simply applying a little more force will cause the full sequence of cracks in your neck joints, ensuring that you release all of the air trapped inside.
    • Make a right-handed neck crack by switching your hands. Make a fist with your right hand by cupping your chin, and use your left hand to grab the back of your head.

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  1. 1

    Get on your back and roll a foam roller along the crick of your neck. No cracking of the neck will occur, but the resulting release of tension should feel great. Just give it a shot Spread out on the floor of a big room, place a small, firm foam roller. Lying flat on your back with your neck supported by the foam roller is the optimal position for this exercise. Relax your back and head by lying flat on the ground with your arms at your sides. [6]

    • You can find a foam roller at any shop selling yoga equipment or fitness gear, or you can use a rolled-up towel instead.
  2. 2

    Raise your hips and shoulders off the floor and rest the weight of your body on your neck. Raise your thighs by a comfortable 2–4 inches (5–10 cm). 1–10 Height of approximately 2 centimeters Raise your bottom without adjusting your neck or head position. Start rolling your neck to the left and right on top of the foam roller as you raise your lower body. The tension in your neck will ease as you keep your hips in the air and turn your head from side to side. [7]

    • Clasp your arms behind your head as you cross the roller if you feel the need to stabilize your neck. You should follow your gut instincts. Feel free to stop whenever discomfort becomes intolerable.
  3. 3

    Feel the tension in your neck melt away as you gently roll it over the roller. Maintain a slight sway in your hips and an arched back. Lean forward from the hips and place the back of your neck over the roller. To further relax the muscles and vertebrae of your neck, keep turning your head slowly to the left and right on the roller. Repeat the rolling until you feel the muscles loosening up. Even if you don't hear a cracking sound, this should relieve any pain in your neck. [8]
    • As you roll your neck, try to keep your head and shoulders as still as possible. As a result, you'll be able to crack your neck open wide without worrying about tightness in the muscles. If you're experiencing pain, stop craning your neck.
  4. 4

    If you're feeling stress in your back, roll the foam roller down your spine. While foam rolling, you may experience a transfer of tension from the neck to the upper back. If this is the case, try placing the roller lower, under your shoulder blades. It's best to lie face up on the roller with your hips and chest lowered. To relieve tension in your lower back, rock back and forth on your heels. [9]

    • Foam rolling isn't required, but it's a great way to get a great feeling. The foam roller can also be used to massage the thighs and buttocks.

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  1. 1

    Instead of cracking your neck, try stretching. Because it helps with stiffness, soreness, and tension, you may feel compelled to crack your neck on the regular. However, this will only provide you with short-term relief, and it won't address the underlying issues that may be causing your neck pain. Stretch your neck by gently leaning your head from side to side. [10]

  2. 2

    If you have persistent neck pain, you should see a doctor. Even though it may temporarily alleviate minor discomfort, cracking your neck on a regular basis can actually cause serious damage to your vertebrae over time. Schedule a visit with your family doctor if you've been experiencing persistent neck pain. Tell the doctor about your discomfort. Don't forget to explain how long you've been dealing with neck pain and demonstrate your signature neck cracking motion. [11]
    • Long-term, this will prove to be incredibly useful. Instead of just treating the symptoms of your neck pain, try fixing the underlying cause.
  3. 3

    The best course of action for receiving treatment and advice regarding your neck is to consult a trained professional. Help is available from a wide variety of professionals, such as chiropractors, osteopaths, physical therapists/physiotherapists, and medical doctors who have undergone additional training in spinal manipulation. Back and neck pain are common, but chiropractors have helped countless patients. An osteopath, osteopathic doctor, physical therapist, physiotherapist, or medical doctor who specializes in spinal manipulation are all viable options. [12]

  4. 4

    Arrange a massage with a trained expert if you need some help. Massage therapists will not typically crack clients' necks, but they may use other soft tissue mobilization techniques on the spinal joints. There is some evidence that combining massage and manipulation with specific types of stretching or another form of exercise can have similar effects to cracking joints. [13]

    • If you're experiencing neck pain, try some light stretching and self-massage before resorting to harsh neck manipulation, and see a doctor if your symptoms persist or worsen.

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New Question
  • Question

    When you crack your neck, does it hurt?

    Eric Christensen, DPT
    PT Dr. Eric Christensen
    The Role of the Physical Therapist
    Physical therapist Eric Christensen practices in Chandler, Arizona. Eric has been practicing in the fields of orthopedics and neurology for over a decade, and his expertise lies in the areas of vestibular reprogramming, manual therapy, and the prescription and casting of individualized orthoses. He attended Colorado State University for his Bachelor's in Exercise Science and Sports Medicine and Regis University for his Doctor of Physical Therapy. When treating patients, Eric uses a progressive method based on the Selective Functional Movement Assessment. Restoring patients' abilities through functional movement patterning and manual therapy.
    Eric Christensen, DPT

    Infrequently, no problem at all You may want to consider neck stability training if you find yourself frequently cracking your neck for relief.

  • Question

    The ability to snap one's own neck

    Eric Christensen, DPT
    Certified Physical Therapist Eric Christensen
    Rehabilitation Specialist
    Located in Chandler, Eric Christensen is a PT who specializes in sports medicine. Eric has over a decade of experience in the medical field and works in both the orthopedic and neurological fields, where he focuses on vestibular reprogramming, manual therapy, and the prescription and casting of custom orthotics. He attended Colorado State University for his Bachelor's in Exercise Science and Sports Medicine and Regis University for his Doctor of Physical Therapy. Eric uses the Selective Functional Movement Assessment in his practice to take a progressive approach to rehabilitation. Restoring patients' abilities through functional movement patterning and manual therapy.
    Eric Christensen, DPT

    There is no danger in cracking your neck. Only if it causes an arterial problem is neck cracking dangerous, and even then it's not that common.

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Eric Christensen, DPT

Eric Christensen, DPT, is a co-author of this piece. Dr. Eric Christensen practices physical therapy in Chandler, Arizona. Eric has been practicing for over a decade and has expertise in the fields of orthopedics and neurology. He is an expert in the areas of vestibular reprogramming, manual therapy, and the prescription and casting of custom orthotics. He graduated from Colorado State University with a Bachelor of Science in Exercise Science and a concentration in Sports Medicine and from Regis University with a Doctor of Physical Therapy. Eric uses the Selective Functional Movement Assessment in his practice to take a progressive approach to rehabilitation. He gets people back to where they were functionally by using manual therapy and functional movement patterning. So far, there have been 2,276,478 views of this article.

Co-authors: 78

Updated: Thursday, December 13, 2022

Views:  2,276,478

Categories: Condition of the Neck and Shoulders

Legal Disclaimer for Medical Treatment

This article is not meant to replace a doctor's exam, diagnosis, or treatment. Before beginning, altering, or discontinuing any form of health treatment, you should consult your doctor or other qualified healthcare professional.

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  • Anonymous

    Very good Without a trip to the chiropractor, I can now crack my neck in a variety of ways. It's been a huge help "

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