6 simple exercises for relief from neck pain: From neck stretches to chin tucks and more

Best exercises for neck pain: Your neck pain might also be linked to tension in the shoulders (Image: Canva)

Neck pain is a common issue that many of us face, whether from poor posture, long hours at a desk, or simply the stress of daily life. While some cases of neck pain require medical attention, many can be alleviated or managed with regular exercises. These exercises not only help reduce discomfort but also improve flexibility, posture, and muscle strength, which can prevent future neck pain.

Here are some simple yet effective exercises designed to relieve neck pain and improve overall neck health:

Neck Stretches

One of the simplest ways to ease neck pain is by stretching the muscles in the area. These stretches help lengthen tight muscles and release tension, providing immediate relief.

How to do it:

• Start by sitting or standing upright with your shoulders relaxed.
• Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 20–30 seconds and repeat on the other side.
• You can also try the forward neck stretch by slowly lowering your chin towards your chest, holding for the same duration.

Chin tucks are effective for correcting poor posture, particularly for those who spend a lot of time looking at screens. This exercise strengthens the muscles at the front of your neck and stretches the muscles at the back, which can help alleviate pain caused by slouching.

How to do it:

• Sit or stand with your spine straight and shoulders relaxed.
• Gently tuck your chin towards your chest without lowering your head. Imagine you're creating a "double chin" without bending your neck forward.
• Hold the position for 5 seconds, then relax. Repeat this 10–15 times.

Your neck pain might also be linked to tension in the shoulders. Shoulder blade squeezes help activate and strengthen the muscles between the shoulder blades, which can alleviate pressure on the neck.

How to do it:

• Sit or stand with your spine straight.
• Pull your shoulder blades back and together as if you're trying to pinch something between them.
• Hold this position for 5 seconds before relaxing. Repeat 10–15 times.

Neck rotations are a gentle way to increase mobility and relieve stiffness. This exercise improves the range of motion in the neck, reducing discomfort.

How to do it:

• Sit or stand with your spine straight and shoulders relaxed.
• Slowly turn your head to the right as far as is comfortable, holding the position for 10–20 seconds.
• Return to the starting position, then repeat on the other side.
• Neck rotations should be performed slowly and controlled to avoid sudden movements that could strain the muscles.

The levator scapulae is a muscle that runs from the neck to the shoulder blade. It often becomes tight, especially in people who hold stress in their neck and shoulders.

How to do it:

• Sit or stand with your spine straight.
• Raise one arm and place your hand on the back of your head. Slowly turn your head to the opposite side while pulling your head gently towards your armpit.
• Hold this stretch for 20–30 seconds, then repeat on the other side.

Strengthening the neck muscles is key to preventing future neck pain. Isometric exercises help build strength without moving the neck too much, which is ideal when dealing with acute pain.

How to do it:

• Sit or stand with your spine straight.
• Place your palm on your forehead and press your head against your hand without moving your neck. Hold for 5 seconds.
• Repeat the same exercise with your hand on the back, right, and left sides of your head.