The short answer: the best neck pain exercises are gentle chin tucks, slow nods, turns and side tilts, shoulder rolls, shoulder blade squeezes and light hand-resisted holds. NHS physiotherapists suggest about 10 slow repetitions, little and often through the day, moving only as far as is comfortable. A mild ache is normal at first. Stop if the pain turns sharp or severe.
The Chartered Society of Physiotherapy (CSP) says exercise is the most helpful treatment for neck pain that lingers, and people with stronger necks are less likely to get neck pain. You don’t need a gym. A chair and five minutes will do.
Do neck exercises help neck pain?
Yes. Neck exercises help ease pain and stiffness and improve how far you can turn your head. The CSP says that for neck pain lasting more than three months, research suggests exercise is the most effective treatment. For newer pain, the CSP’s advice is to stay as active as the pain allows.
NHS physiotherapists in Norfolk and Waveney say movement and strengthening exercises are the best medicine for most necks, even very sore ones. They add that a neck that clicks or creaks while you exercise is normal and safe to use. If you woke up with a sore neck, start with our guide to neck pain from sleeping wrong.
What are the best exercises for neck pain?
These eight moves cover the main directions your neck turns, plus the shoulder muscles that support it. Sit upright in a firm chair with your feet flat on the floor. Move slowly, at a steady pace, and only as far as is comfortable.
1. Chin tuck
Sit tall and squeeze your shoulder blades gently together. Pull your chin straight back, as if making a double chin, keeping your eyes looking forward. Hold for 2 seconds and feel the stretch at the back of your neck. Repeat 10 times. To build strength, a Huddersfield NHS leaflet suggests holding for 5 to 10 seconds instead.
2. Look down
Start with your chin gently tucked. Keeping it tucked, bend your head forward until you feel a stretch behind your neck. Return to the start. Repeat 10 times.
3. Look up
Start with your chin gently tucked. Keeping it tucked, look up toward the ceiling, tipping your head back only as far as is comfortable. Return to the start. Repeat 10 times.
4. Turn to look over your shoulder
Hold the sides of your chair to keep your shoulders down. Slowly turn your head toward one shoulder as far as is comfortable. The NHS suggests holding for 5 seconds before returning to the center. Repeat on the other side. NHS physiotherapists suggest 10 of each.
5. Side tilt
Sit upright and look straight ahead. Hold your left shoulder down with your right hand, then slowly tilt your head to the right, bringing your ear toward your shoulder. Hold for 5 seconds. Repeat 3 times on each side, the NHS says.
6. Shoulder rolls
Roll your shoulders backward and down in slow circles. Cleveland Clinic suggests 10 rolls. The CSP also suggests shrugging and lowering your shoulders to ease neck tension.
7. Shoulder blade squeeze
Sit tall with your arms relaxed. Squeeze your shoulder blades together, then relax. Repeat 10 times. Cleveland Clinic says this strengthens the upper back muscles that help hold your head in line.
8. Hand press (isometric hold)
Place your hand on your forehead and gently push your head into it, using your hand to stop any movement. Hold for 5 to 10 seconds, then relax. Do the same with your hand on the side of your head, then on your cheek as you try to turn. Repeat until your muscles feel tired, says the Huddersfield NHS leaflet.
If moving hurts: an NHS physiotherapy leaflet suggests placing a towel around the bottom of your neck and pulling both ends gently forward while you do exercises 2 to 5. Many people find this less painful and move further with it.
How often should you do neck exercises?
Do them little and often, a few times through the day, as the NHS leaflets advise. The routine below takes about five minutes. Build up slowly, and add repetitions as your neck allows.
| Exercise | Reps and hold | About how long |
|---|---|---|
| 1. Chin tuck | 10 reps, 2-second hold | 40 seconds |
| 2. Look down | 10 reps | 30 seconds |
| 3. Look up | 10 reps | 30 seconds |
| 4. Turn | 10 each side, 5-second hold | 60 seconds |
| 5. Side tilt | 3 each side, 5-second hold | 40 seconds |
| 6. Shoulder rolls | 10 reps | 30 seconds |
| 7. Shoulder blade squeeze | 10 reps | 30 seconds |
| 8. Hand press | Front, side and turn, 5 to 10 seconds each, until tired | 40 seconds |
| Total | About 5 minutes |
Moves 1 to 5 can be repeated through the day, especially after long spells at a screen. On top of this, the CSP suggests any exercise you enjoy, such as a brisk 30-minute walk at lunchtime. It says the type of exercise matters less than staying active.
How do you set up your desk to avoid neck pain?
Set your screen high enough that your head stays over your shoulders. Cleveland Clinic says your head weighs about 10 to 12 pounds, and the farther it moves forward, the more strain it puts on your neck.
| Setup | Target |
|---|---|
| Screen height | Your eyes land near the bottom of the top third of the screen |
| Head and shoulders | Head over your shoulders, shoulders relaxed |
| Elbows | Bent at about 90° while you type |
| Hips and knees | About 90°, feet flat on the floor or a footrest |
| Laptop | Raise it and use a separate keyboard and mouse |
| Movement | Stand, stretch or walk every 45 to 60 minutes |
Interestingly, the CSP says posture plays a smaller part in neck pain than people think. What seems to matter more is holding one position for a long time. So the breaks count as much as the setup. If sitting also bothers your lower back, read about lower back pain from sitting.
How do you relieve neck pain from looking at your phone?
Raise your phone toward eye level and take regular breaks. Cleveland Clinic explains how much load a bent neck takes:
| Head position | Load on your neck |
|---|---|
| Upright, head over shoulders | About 10 to 12 pounds |
| A slight glance down | About 27 pounds |
| Tilted 30 degrees | About 40 pounds |
| Looking at a phone near your lap | Up to about 60 pounds |
- Lift the screen. Hold your phone or tablet closer to eye level so you look straight ahead.
- Change position at least every 20 minutes, even if that means switching hands.
- Keep sessions short, about 15 to 30 minutes at a time.
- Go hands-free on long calls, with a stand, speaker or headphones.
When should you stop neck exercises?
Stop if an exercise causes severe or sharp pain, or if you feel unwell. An NHS physiotherapy leaflet says a mild to moderate dull ache is normal at first, but severe pain means you’ve gone too far. Ease off, rest, and try a smaller movement next time.
Cleveland Clinic says not to attempt neck exercises if you have a serious neck injury or a pinched nerve until a health professional has checked you. See a doctor before exercising, or stop and get help, if you have:
- Numbness, tingling or weakness in your arms or legs
- Pain that shoots into your shoulder or arm
- Dizziness, nausea or a headache with your neck pain
- A fever, or a stiff neck with a severe headache (call 911)
- Neck pain after a fall, car accident or other injury
- Pain that’s getting worse instead of better
If your neck pain hasn’t settled after a few weeks, see a doctor or a physical therapist for exercises tailored to you.
Your next step
Today, try the 5-minute routine once, and set a reminder to get up every 45 to 60 minutes. Tonight, check that your pillow keeps your head level. If the ache spreads lower, our upper back pain exercises and guide to back pain between the shoulder blades pick up where this leaves off. For your lower back, start with these gentle exercises for lower back pain, or follow The Back Pain Reset below for ten-minute sessions over 28 days.
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Quick questions
What is the best exercise for neck pain?
The chin tuck is the most widely used. Sit tall, pull your chin straight back as if making a double chin, and hold for a couple of seconds. NHS physiotherapists suggest 10 repetitions, little and often through the day. Pair it with slow turns, tilts and shoulder blade squeezes to work every direction your neck moves.
How long should you hold a neck stretch?
Hold most neck stretches for about 2 to 5 seconds. The NHS suggests holding a neck turn and a side tilt for 5 seconds, repeating the tilt 3 times on each side. An NHS physiotherapy leaflet suggests holding a chin tuck for 2 seconds. Hand-resisted holds can last 5 to 10 seconds.
How often should you do neck exercises?
Little and often works best. NHS physiotherapy leaflets suggest about 10 slow repetitions of each move, repeated a few times through the day. The Chartered Society of Physiotherapy adds that any regular exercise you enjoy, such as a brisk walk, helps too, because staying active matters more than the type of exercise.
Should you exercise with neck pain?
Usually yes. NHS physiotherapists say using and exercising your neck is safe, even when it’s sore or makes clicking noises. A mild dull ache at first is normal. Stop if the pain becomes severe or sharp, and see a doctor first if you have numbness, weakness or pain after an injury.
Is stretching your neck bad?
Gentle neck stretching is safe for most people and is part of NHS advice for neck pain. Move slowly and only as far as is comfortable, without jerking. Cleveland Clinic says to avoid neck exercises if you have a serious neck injury or a pinched nerve until a health professional has checked you.
Can neck exercises cause headaches?
They’re meant to ease tension, and Cleveland Clinic says tight neck and shoulder muscles can feed tension headaches. If an exercise brings on a headache, dizziness or nausea, stop and rest. Cleveland Clinic lists neck pain with headache, dizziness or nausea as a reason to get urgent medical care.
This article is general information, not medical advice. Stop any exercise that causes sharp or severe pain. If you have numbness, weakness, neck pain after an injury, or a stiff neck with a fever or severe headache, see a doctor before exercising. Ask your doctor or physical therapist which exercises are right for you if you have a health condition.
Sources
- NHS Musculoskeletal Physiotherapy. Neck Mobility Exercises (patient advice sheet)
- Calderdale and Huddersfield NHS Foundation Trust. Neck Strength and Stability Exercises
- NHS. Flexibility exercises
- NHS. Neck pain
- Norfolk and Waveney Community Musculoskeletal Services (NHS). Neck
- Chartered Society of Physiotherapy. Treatment for neck pain
- Chartered Society of Physiotherapy. Getting help for neck pain
- Chartered Society of Physiotherapy. Causes of neck pain
- Cleveland Clinic. Neck Pain
- Cleveland Clinic. Stiff Neck? Remedies to Find Neck Pain Relief
- Cleveland Clinic. Ergonomics 101: How To Set Up Your Desk To Avoid Aches and Pains
- Cleveland Clinic. Tech Neck: A Modern-Day Pain
- Cleveland Clinic. Ice vs. Heat: Which Is Better for Your Pain?