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Neck exercises

Neck & back · Neck pain

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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Chin tuck

Chin tuck

Sit tall. Draw your chin straight back, making a double chin. Do not tip your head down. Hold for a few seconds, then release.

  • 10 times
  • 3 times a day

Should feel: A gentle stretch at the back of the neck Should not feel: Sharp pain, or dizziness

Neck rotation

Neck rotation

Turn your head slowly to one side as far as is comfortable. Hold, then turn the other way.

  • 5 each side
  • 3 times a day

Should feel: A stretch on the opposite side Should not feel: Pain going down the arm

Upper trapezius stretch

Upper trapezius stretch

Sit tall and hold the side of the chair seat with one hand. Tilt your head away from that hand, ear towards the opposite shoulder, until you feel a stretch on the side you are holding. The free hand can rest on your head to guide it gently — do not pull.

  • Hold 20 seconds
  • 3 each side

Should feel: A stretch down the side of the neck Should not feel: Sharp or shooting pain

Levator scapulae stretch

Levator scapulae stretch

Sit tall and hold the side of the chair seat with one hand. Turn your head about halfway away from that side, then look down towards the opposite armpit. Rest the free hand on the back of your head to guide it gently. Do not pull.

  • Hold 20 seconds
  • 3 each side

Should feel: A stretch behind the shoulder blade Should not feel: Pins and needles, or pain going down the arm

Isometric neck holds

Isometric neck holds

Place your palm on your forehead and press gently — do not let the head move. Repeat at the back and each side.

  • Hold 5 seconds
  • 5 each direction

Should feel: The muscles working, without movement Should not feel: Any pain

Shoulder blade squeeze

Shoulder blade squeeze

Sit or stand tall with the arms relaxed. Squeeze the shoulder blades gently back and down. Do not shrug. Hold, then relax.

  • Hold 5 seconds
  • 10 times
  • 2–3 times a day

Should feel: The muscles between the shoulder blades working Should not feel: The shoulders lifting towards the ears, or neck pain

Stop and telephone us if

  • The pain is getting worse, not better, after two weeks
  • You get new numbness, tingling or weakness
  • Your hands become clumsy, or your walking becomes unsteady
  • You feel unwell or feverish

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Neck Pain Englishहिंदीमराठी
Posture at Work — Desk, Computer and Phone Englishहिंदीमराठी
Sleeping Position and Your Pillow Englishहिंदीमराठी
Your Pain and Swelling Tablets Englishहिंदीमराठी

Read about Neck pain

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Nallasopara West Virar East