Best exercises: Simple stretches to stop neck pains from sitting too long

If you’ve ever ended a long workday rubbing your neck or stretching from side to side, you’re not alone. Hours of desk work, screen time, or poor posture can leave your neck muscles tense and stiff. Nevertheless, you just need a few simple, intentional stretches, done regularly, to make a huge difference in how your neck feels at the end of the day.

Long periods of sitting, especially with forward head posture or slouched shoulders, place enormous strain on the neck and upper back, says Dr Abhishek Kumar Gupta, HOD Physiotherapy, Marengo Asia Hospitals Gurugram. “The muscles around the cervical spine become fatigued and overloaded, leading to discomfort or even chronic pain. Gradually, this can limit flexibility, reduce blood flow, and affect everything from your sleep to your concentration. Adding a few basic stretches into your day can help release tension, improve your posture, and even prevent future neck issues,” he explains.

Stretching helps by elongating tight muscles, improving circulation, and gently realigning your posture. But consistency is key. “Think of these exercises as a reset button for your neck," says Dr Gupta. He adds, “Doing them regularly, every 1 to 2 hours if you sit for extended periods, prevents stiffness from setting in. While mild discomfort during a stretch is normal, sharp pain is not and should be a signal to stop. Always move slowly, stay aware of your posture, and breathe deeply during each stretch to help your body relax into the movement. And most importantly, be patient. Relief can be felt after just a few sessions, but long-term change takes regular practice.”

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

Dr Gupta stretches to relieve neck pain:

• Neck tilt: Sit tall with relaxed shoulders. Gently tilt your head to the right, bringing your ear toward your shoulder—without lifting the shoulder. Hold for 15–20 seconds, return to center, then tilt to the left. Repeat 2–3 times per side. This helps loosen the sides of the neck.

• Chin tuck: Look straight ahead while sitting upright. Slowly pull your chin back, creating a “double chin” effect. You should feel a mild stretch at the base of your skull. Hold for 5 seconds and release. Do this 5–10 times to improve posture and reduce back-of-neck strain.

• Neck rotation: With your back straight and shoulders relaxed, turn your head slowly to the right, looking over your shoulder. Hold for 15–20 seconds. Return to center, then repeat on the left. Do this 2–3 times on each side to relieve upper spine tension.

• Forward neck stretch: Sit with your hands on your lap. Lower your chin to your chest until you feel a stretch along the back of your neck. Hold for 15–20 seconds, then return to neutral. Repeat this movement 2–3 times to ease tightness in the back of the neck.

• Practice mindfully: Dr Gupta suggest moving gently and stopping if sharp pain arises. Mild tightness is okay, but forcing the stretch can do more harm than good. “These stretches are about gentle mobility, not aggressive pulling,” he advises.