How to Crack Your Neck

Cup and Reach Method

Loosen up the muscles of your neck before you begin. Take a few minutes to gently massage your neck and gently stretch. Lean your chin down towards your sternum and hold it for 20 seconds, then pull your head back and look up at the ceiling for another 20 seconds. 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.

Cup your chin in the palm of your left hand. Bend your fingers to make a “cup” with your hand, and place the hand so your chin is in the hollow of your hand. Reach your fingers up the left side of your face so that they almost touch your cheekbone. Let your thumb rest lightly along the length of your jawbone.

Reach around the back of your head with your right hand. Bend your right arm so that you can comfortably position your right hand on the back of your head. Get a good grip and hold your head behind your left ear. Your grip shouldn’t be painfully tight but should be firm enough that your head can’t slip out of your right hand.

Push your chin to the left to rotate your head counterclockwise. Gently but firmly rotate your head to the left between your hands. In addition to pushing your chin around to the left with your palm, pull your head around to the left with the hand on the back of your head. Continue to lightly stretch the neck muscles until they are at full stretch but not overstretched. You might hear and feel a series of cracking sounds as the neck muscles pull tight. To make sure you’re getting all of the air out of your neck joints, add just a little extra pressure to trigger the full sequence of cracks. Crack the right side of the neck in by switching your hand positions. Cup your chin with your right palm and hold onto the back of your head with your left hand.

Foam Roller

Lie down with a foam roller beneath the curve in your neck. This won't crack your neck, but it will release tension and will probably feel really good. Give it a try! Place a small, firm foam roller on the floor in a large room. Recline on your back so that your neck is resting comfortably on the foam roller. Keep your arms flat on the ground, and lie with your back and head at rest. 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.

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 up 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. 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.

Roll your neck over the roller until you feel your neck relax. Keep your back arched and your hips in the air. Push your body forward with your legs so that your neck slides up and down over the roller. 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. 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.

Move the foam roller down your back if you feel tension. You might feel the tension in your neck moves 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. This step is optional, but foam rolling usually feels pretty great. Feel free to use the roller on your legs and glutes, too!

Safety Info

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 instead.

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. Describe your symptoms and pain level to the doctor. Also 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.

Visit a qualified professional for safe neck treatment and advice. There are a lot of experts who can help, including chiropractors, osteopaths, and 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, or a physical therapist/physiotherapist or medical doctor with specialist training in spinal manipulation.

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. Massage and manipulation, together with the right kinds of stretching or another exercise, may prove just as helpful as joint cracking. It's usually best to try gentle stretching and self-massage before getting into the habit of neck-cracking, and best to visit a trained professional if your symptoms persist or worsen.