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Stiff Neck? A Simple Towel Technique to Improve Neck Rotation
Neck stiffness is a common problem that can develop from prolonged desk work, poor posture, sleeping awkwardly or spending long periods looking down at phones and devices. Many people notice difficulty turning their head fully when driving, checking blind spots or looking over their shoulder during daily activities.
One simple self-management technique that may help improve neck movement is a towel-assisted neck mobilisation. This exercise is designed to gently assist neck rotation and may help reduce feelings of stiffness when performed correctly.
The technique involves placing a towel around the neck and using it to provide a gentle guiding force while turning the head towards the restricted direction. For example, if turning to the left feels stiff, the towel can be positioned to assist the neck while rotating into that movement. The towel acts as a support to encourage smoother movement through the neck joints.
When performing this exercise:
- Use a comfortable towel wrapped around the neck
- Apply firm but controlled pressure
- Move slowly into the stiff direction
- Stay within a comfortable range
- Repeat several times as tolerated
It is important that the exercise feels stiff but not painful. If the movement causes pain, symptoms should be reduced by decreasing the amount of pressure or modifying the direction of movement.
Potential benefits may include:
- Improved neck rotation
- Reduced feelings of stiffness
- Increased mobility for driving and daily activities
- Improved comfort during movement
- Greater confidence moving the neck
However, this technique is not appropriate for everyone. If neck movement causes dizziness, vertigo, nausea, significant headaches or other unusual symptoms, it is important to stop the exercise and seek assessment from a Physiotherapist or medical professional.
At Spine & Sports Physiotherapy, our Physiotherapists can assess neck pain and stiffness, identify contributing factors and provide individualised treatment, exercises and advice to help restore movement and improve comfort.