3 Ways To Crack Your Neck - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Crack Your Neck PDF download Download Article Explore this Article methods 1 Cup and Reach Method 2 Foam Roller 3 Safety Info Other Sections Expert Q&A Video Tips and Warnings Related Articles References Article Summary Co-authored by Jason Piken and Dan Hickey

Last Updated: April 7, 2025 Fact Checked

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This article was co-authored by Jason Piken and by wikiHow staff writer, Dan Hickey. Jason Piken is a Chiropractor, Certified Nutrition Specialist, Health Coach, and Owner of Innate Wellness Group. With over 25 years of experience, Dr. Piken specializes in providing a holistic, whole-body approach to nutrition and wellness. He earned a Doctor of Chiropractic degree from Northeast College of Health Sciences and is certified as a Practitioner of Applied Kinesiology by the International College of Applied Kinesiology. In addition to his nutrition certification, he holds a Therapeutic Lifestyle Certification and a Gonstead Certification. There are 13 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 2,545,498 times.

When you've been staring at your screen too long, you might have a stiff neck and want to crack it. This can feel good and relieve tension in your stiff neck. You can gently crack your neck using your hands. Another great way to ease tension is to use a foam roller on your neck and back. Cracking your neck can provide temporary relief, but if you find yourself suffering from chronic or serious pain, it’s usually best to allow a qualified chiropractor, osteopath, or another trained professional to treat your stiff or sore neck.[1]

Steps

Method 1 Method 1 of 3:

Cup and Reach Method

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  1. Step 1 Loosen up the muscles of your neck before you begin. 1 Loosen up the muscles of your neck before you begin. Take a few minutes to gently massage your neck and gently stretch. While standing or sitting, lean your chin down towards your sternum and hold it for 5 seconds, then pull your head back and look up at the ceiling for another 5 seconds.[2] Do this 3–4 times to loosen up your neck muscles.
    • If you try to crack your neck without loosening up first, you could pull a muscle.
    • Personal trainer John Diaz shares his favorite neck stretch as a warmup:
      • “I push my chin down towards my chest, I look up to the sky, I bring one ear to my right shoulder. Then I switch and go to the left. Then I'll turn and look over my shoulder. Then I'll switch and look to the other side, holding each one for about 20 seconds, and that'll help your range of motion.”[3]
  2. Step 2 Place the back of your right hand on the small of your lower back. 2 Place the back of your right hand on the small of your lower back. This will stretch and relieve tension on the right side of your neck—to crack the left, use your left hand instead. Slide your hand as far as you can across your lower back.[4] Advertisement
  3. Step 3 Pull your left ear down toward your left shoulder to begin the stretch. 3 Pull your left ear down toward your left shoulder to begin the stretch. Bring your left palm up and over your head and rest it on the side of your head, just above your right ear. Slowly and gently pull your head to the side so that your left ear moves down toward your left shoulder.[5]
    • Doing a lateral stretch is much safer for your neck than doing a twisting or rotating stretch.
  4. Step 4 Hold the stretch for 10 to 15 seconds to relieve tension or crack your neck. 4 Hold the stretch for 10 to 15 seconds to relieve tension or crack your neck. Gently relax into a deep stretch to relieve tension in your trapezius and other neck muscles. Avoid sudden or jerky motions that can cause injury to your spine. Repeat this 3 to 5 times per side to get the most relief.[6]
    • Warning: Do not force or push the stretch beyond what’s comfortable just to make your neck crack or pop. Continue gently stretching and if your neck needs to pop, it will.
    5. Advertisement
Method 2 Method 2 of 3:

Foam Roller

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  1. Step 1 Lie down and place a foam roller beneath the curve in your neck. 1 Lie down and place a foam roller beneath the curve in your neck. This exercise necessarily won't crack your neck, but it will release tension and provide a feeling of relief. Place a small, firm foam roller on the floor in a large room. Lie on your back so that your neck is resting comfortably on the foam roller and your feet are flat on the ground. Keep your arms flat on the ground, and lie with your back and head at rest.[7]
    • If you don’t have a foam roller in your home already, you can purchase one at any store that sells yoga supplies or exercise equipment or simply use a rolled-up towel.
  2. Step 2 Lift your back and rear off the ground to put weight on your neck. 2 Lift your back and rear off the ground to put weight on your neck. Gently push your hips upward until they’re about 2–4 inches (5.1–10.2 cm) high. Lift your rear without changing the position of your neck or head. As you lift your lower body, start rolling your neck left and right on top of the foam roller. As you keep your hips in the air and turn your head back and forth, you’ll feel the muscles in your neck begin to relax.[8]
    • If you need to stabilize your neck, clasp your arms together behind your head as you move over the roller. Just do what feels good to you. If you ever feel any pain, go ahead and stop.
  3. Step 3 Roll your neck over the roller until you feel your neck relax. 3 Roll your neck over the roller until you feel your neck relax. Arch your back and push your hips in the air. Push your body forward with your legs so that your neck slides up and down over the roller.[9] Continue to slowly turn your head left and right on the roller so that all of your neck muscles and vertebrae have a chance to loosen up.[10] Keep rolling until you feel the muscles relax. This should also stop any neck pain you’re experiencing, even if you don’t hear a cracking sound.
    • Try to keep your head and shoulders as relaxed as possible while you’re rolling your neck. This will keep the muscles loose and allow you to fully crack your neck. Stop rolling your neck if you feel any pain.
    • Turn your head left and right 10 to 15 times to ensure a good stretch.
  4. Step 4 Move the foam... 4 Move the foam roller down your back if you feel tension. You might feel the tension in your neck move down to your upper back while you're foam rolling. If this happens to you, move the foam roller down until it’s under your shoulder blades. Lower your hips and chest until you’re lying flat on the roller. Use your legs to move your body back and forth until your lower back relaxes.[11]
    • Focus on pressing into the roller more than rolling very far in any particular direction.
    5. Advertisement
Method 3 Method 3 of 3:

Safety Info

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  1. Step 1 Try stretching instead of cracking your neck. 1 Try stretching instead of cracking your neck. You might feel the urge to crack your neck frequently, as it can relieve stiffness, soreness, and feelings of tension. However, this pain relief is only temporary and doesn’t treat any deeper, underlying problems that your neck may have. Instead, try gently leaning your head from side to side to stretch out your neck.[12]
  2. Step 2 See your doctor if you experience frequent neck pain. 2 See your doctor if you experience frequent neck pain. While cracking your neck often relieves minor pain, repeated wear and tear on your vertebrae can lead to health problems and bone damage. If you are dealing with chronic neck pain, make an appointment with your general practitioner.[13] Describe your symptoms and pain level to the doctor. Mention how long you’ve experienced neck pain and show them how you typically crack your neck.
    • This will be really helpful in the long run. It's better to correct the problem that’s causing your neck to hurt rather than simply trying to alleviate the symptoms.
  3. Step 3 Visit a qualified professional for safe neck treatment and advice. 3 Visit a qualified professional for safe neck treatment and advice. There are a lot of experts who can help, including chiropractors, osteopaths, physical therapists/physiotherapists, or physicians with specialized training in spinal manipulation. Chiropractors are a popular choice and have plenty of experience in treating stiff and sore necks and backs. You might choose an osteopath or osteopathic physician, a physical therapist/physiotherapist, or a medical doctor with specialist training in spinal manipulation.[14]
  4. Step 4 Schedule a professional massage to get relief. 4 Schedule a professional massage to get relief. Massage therapists typically don't crack necks but will use a range of gentle techniques to mobilize the joints in your spine. A remedial or soft tissue massage and manipulation, together with the right kinds of stretching or another exercise, may prove just as helpful as joint cracking.[15]
    • It's usually best to try gentle stretching and self-massaging before getting into the habit of neck-cracking. Visit a trained professional if your symptoms persist or worsen.
    5. Advertisement

Expert Q&A

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  • Question Is it bad to crack your neck? Eric Christensen, DPT Eric Christensen, DPT Physical Therapist Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. Eric Christensen, DPT Eric Christensen, DPT Physical Therapist Expert Answer No, not if you're doing it once in a while. If you need to crack your neck frequently for relief, you may need to address that with some neck stability training. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 18 Helpful 52
  • Question Can you crack your own neck? Eric Christensen, DPT Eric Christensen, DPT Physical Therapist Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. Eric Christensen, DPT Eric Christensen, DPT Physical Therapist Expert Answer Yes, cracking your neck is very safe. Neck cracking is only dangerous if it causes arterial problems, but this rarely happens. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 52 Helpful 58
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Video

Tips

  • Make stretching a part of your daily routine. Thanks Helpful 11 Not Helpful 7
  • Notice if your neck pain seems connected to anything else. For example, did you recently start a new workout routine? They might be connected, so pay attention to anything you're doing that might be impacting your neck. Thanks Helpful 6 Not Helpful 6
  • Get up and take breaks instead of sitting in the same position for long periods. Moving around is a great way to prevent stiffness. Thanks Helpful 0 Not Helpful 0
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

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References

  1. ↑ https://my.clevelandclinic.org/health/treatments/21033-chiropractic-adjustment
  2. ↑ https://thcboneandjoint.com/educational-resources/neck-exercises.html
  3. ↑ John Diaz. Personal Trainer. Expert Interview
  4. ↑ https://youtu.be/axQGMmRew4k?t=179
  5. ↑ https://youtu.be/axQGMmRew4k?t=193
  6. ↑ https://youtu.be/axQGMmRew4k?t=224
  7. ↑ https://www.goodrx.com/conditions/musculoskeletal/is-cracking-your-neck-bad-for-you
  8. ↑ https://www.goodrx.com/conditions/musculoskeletal/is-cracking-your-neck-bad-for-you
  9. ↑ https://aica.com/how-to-crack-your-own-neck-tips-from-chiropractors/
More References (6)
  1. ↑ https://www.goodrx.com/conditions/musculoskeletal/is-cracking-your-neck-bad-for-you
  2. ↑ https://health.clevelandclinic.org/massage-rollers-and-more-how-to-ease-neck-and-back-pain-with-simple-tools
  3. ↑ https://health.clevelandclinic.org/is-it-safe-to-crack-your-neck
  4. ↑ https://www.keckmedicine.org/blog/is-cracking-your-neck-back-or-knuckles-good-for-you/
  5. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/neck-pain
  6. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/massage

About This Article

Jason Piken Co-authored by: Jason Piken Chiropractor, Certified Nutrition Specialist, & Health Coach This article was co-authored by Jason Piken and by wikiHow staff writer, Dan Hickey. Jason Piken is a Chiropractor, Certified Nutrition Specialist, Health Coach, and Owner of Innate Wellness Group. With over 25 years of experience, Dr. Piken specializes in providing a holistic, whole-body approach to nutrition and wellness. He earned a Doctor of Chiropractic degree from Northeast College of Health Sciences and is certified as a Practitioner of Applied Kinesiology by the International College of Applied Kinesiology. In addition to his nutrition certification, he holds a Therapeutic Lifestyle Certification and a Gonstead Certification. This article has been viewed 2,545,498 times. 4 votes - 95% Co-authors: 80 Updated: April 7, 2025 Views: 2,545,498 Categories: Neck and Shoulder Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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Article SummaryX

To crack your neck, start by resting your chin in the palm of your left hand, with your fingers going up the left side of your face. Reach around the back of your neck with your right hand, then gently push your chin to the left with your hand until your neck cracks. Repeat on the other side. If you experience any pain when you're cracking your neck, stop immediately so you don't injure yourself. You should also see your doctor if you experience pain regularly when you crack your neck, since it could be a sign that something is wrong. To learn how to crack your neck with a foam roller, scroll down! Did this summary help you?YesNo

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Reader Success Stories

  • Anonymous

    Anonymous

    Mar 13, 2017

    "Pretty good. I know how to crack my neck different ways now without going to a chiropractor. It really helps."
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Did this article help you?

Yes No Advertisement If you buy through links on our site, we may earn a commission.Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Jason Piken Co-authored by: Jason Piken Chiropractor, Certified Nutrition Specialist, & Health Coach Co-authors: 80 Updated: April 7, 2025 Views: 2,545,498 95% of readers found this article helpful. 4 votes - 95% Click a star to add your vote Anonymous

Anonymous

Mar 13, 2017

"Pretty good. I know how to crack my neck different ways now without going to a chiropractor. It really helps." Anonymous

Anonymous

Jan 21, 2017

"What helped is pictures, how to do it, and details on how to do it." Bella Russell

Bella Russell

May 11, 2016

"This worked great! The most helpful tip was the head rolling one." Anonymous

Anonymous

May 12, 2017

"Understood a little about neck cracking and consequences." Anonymous

Anonymous

Dec 27, 2023

"Finally, some relief! Wish I had read this sooner!" Share yours! More success stories Hide success stories

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