Exercises to relieve neck pain
If neck pain is limiting your daily life or forcing you to avoid simple movements, it's important to address it before it becomes established. These gentle starter exercises can help you regain mobility and ease some of that tight feeling, always as part of a progressive approach. Remember that they are only a first step, and that a personalised plan guided by a physiotherapist will maximise the benefits.
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6 recommended exercises
Gentle seated neck flexion
Easy- 1.Sit upright in a chair with your feet flat on the floor.
- 2.Breathe in, and as you breathe out, bring your chin towards your breastbone without forcing it.
- 3.Hold the position for 5 seconds and return slowly to the starting position.
Caution:
- Do not perform if you have severe dizziness or loss of sensation in the neck.
Gentle neck rotations
Easy- 1.Sit with your back straight and your hands resting on your thighs.
- 2.Slowly turn your head to one side until you feel a light stretch.
- 3.Return to the centre and repeat to the other side, keeping your gaze level.
Caution:
- Avoid if you get sharp pain or a feeling of the neck locking.
Side neck stretch with arm
Medium- 1.Sit up straight and lower your right shoulder as if trying to reach the floor.
- 2.Rest your right hand on your thigh and, with your left hand, apply light pressure on your head towards the opposite side.
- 3.Hold for 10 seconds without lifting the shoulder, return slowly, then swap sides.
Caution:
- Do not perform if you have pain radiating into the arm or symptoms of a pinched nerve.
Neck retraction with a towel
Medium- 1.Place the towel behind your head and hold both ends with your hands.
- 2.Slide your head backwards against the towel, aiming to create a double chin without tilting your chin.
- 3.Hold for 2 seconds and return to the start, without forcing it or lifting your shoulders.
Caution:
- Avoid if you have severe neck osteoarthritis or diagnosed instability.
Neck lift lying on your back
Hard- 1.Lie on your back with a cushion under your head and your knees bent.
- 2.Gently tuck your chin towards your chest and lift your head a few centimetres off the cushion.
- 3.Hold for 3 seconds and lower under control, keeping the chin tuck throughout.
Caution:
- Do not perform if you have a history of cervical disc herniation with neurological symptoms.
Dynamic neck bridge
Hard- 1.Lie on your back with your knees bent and feet flat.
- 2.Perform a chin tuck and at the same time lift your head a few centimetres, keeping your upper back relaxed.
- 3.Lower slowly and repeat, controlling each phase without letting your head drop.
Caution:
- Contraindicated in cases of neck instability or severe pain during the movement.
How to fit these exercises into your day
Fit them into specific moments of the day: for example, when you get up to activate the neck muscles, and in the afternoon to break up static positions. Around 10 minutes a day, preferably with controlled breathing, builds greater consistency. If you work long hours sitting down, set reminders to come back to the routine; a little every day is better than a lot now and then.
Important precautions
Stop any exercise if you notice a sudden increase in pain, dizziness or tingling in the arms. Symptoms such as blurred vision or loss of strength should be assessed by a professional. Although these movements are gentle, it is essential to respect your own limits and avoid pushing the neck beyond what feels comfortable.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
When should I do these exercises during the day?
You can spread them across the morning and afternoon, or do them after long periods of concentration or computer work; this helps reduce the build-up of tension. Consistency matters more than how long you spend.
Can I do these exercises if I've had neck pain for weeks?
Yes, as long as the pain doesn't get worse when you do them and no neurological symptoms appear. If the discomfort persists or worsens, it's best to have physiotherapy follow-up so the exercises can be adapted to your situation.
Are these exercises enough for a full recovery?
They are a starting point that helps restore mobility and body awareness, but every neck is different. Optimal progress usually requires ongoing adjustments and specific exercises, which is why a personalised plan makes the difference.
Why do I need a personalised plan?
A tailored plan takes into account your history, your usual posture, the source of the pain and your goals, whereas generic exercises lack that precision. With professional follow-up you can progress safely, correct compensations and update the programme as you improve.
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