Neck Pain Relief Exercises
Gentle stretches and strengthening exercises to reduce neck tension and improve mobility
Before You Begin
Gentle Movements
Move slowly and avoid sudden jerky motions. Your neck is delicate.
Good Posture
Maintain proper posture during exercises. Keep shoulders relaxed.
Breathe Deeply
Focus on deep breathing to help relax tense neck muscles.
Neck Pain Relief Exercises
1. Gentle Neck Rolls
Slow, controlled movements to improve neck mobility and reduce stiffness.
Sit or stand with shoulders relaxed
Slowly drop your chin to chest
Gently roll head to right shoulder
Continue rolling to left, complete 5 circles each direction
Duration: 2-3 minutes | Repetitions: 5 circles each direction
Gentle Neck Rolls
2. Neck Side Stretch
Stretches the side neck muscles and relieves tension from prolonged computer use.
Sit up straight with shoulders down
Tilt head to right, bringing ear toward shoulder
Hold for 15-20 seconds
Repeat on left side
Duration: 15-20 seconds each side | Sets: 3 per side
Neck Side Stretch
3. Chin Tucks
Strengthens deep neck muscles and improves posture, especially helpful for forward head posture.
Sit or stand with spine straight
Keep eyes looking forward
Gently pull chin back, creating a double chin
Hold for 5 seconds, repeat 10 times
Duration: 5 seconds hold | Repetitions: 10 times
Chin Tuck Exercise
4. Upper Trapezius Stretch
Targets the upper shoulder muscles that often become tight with neck pain.
Sit with right hand under your thigh
Tilt head to left side
Place left hand on head, gently pull
Hold 20-30 seconds, repeat other side
Duration: 20-30 seconds each side | Sets: 2-3 per side
Upper Trapezius Stretch
5. Shoulder Blade Squeezes
Strengthens the muscles between shoulder blades to support proper neck alignment.
Sit or stand with arms at sides
Squeeze shoulder blades together
Hold for 5 seconds
Relax and repeat 10-15 times
Duration: 5 seconds hold | Repetitions: 10-15 times
Shoulder Blade Squeezes
Important Tips for Neck Health
💻 Workspace Setup
Keep your computer screen at eye level. Use a document holder to avoid looking down frequently.
😴 Sleep Position
Use a supportive pillow that keeps your neck in neutral alignment. Avoid sleeping on your stomach.
📱 Phone Usage
Hold your phone at eye level instead of looking down. Take frequent breaks from texting and scrolling.
🔄 Regular Breaks
Take a 2-minute break every 30 minutes to move your neck and shoulders, especially during desk work.
Persistent Neck Pain?
If your neck pain persists or worsens, our experienced physiotherapists can provide specialized treatment and personalized exercise programs.