Neck pain can stem from poor posture, muscle stress, or injury. Nine exercises to relieve neck pain and strengthen and flex neck muscles:
1. Neck Stretches
Sit or stand upright.
Slowly tilt your head to one side, ear to shoulder.
Switch sides after 15–30 seconds of stretching. Repeat 3-5 per side.
2. Chin Tucks
Stand or sit with straight spine and relaxed shoulders.
Create a double chin by gently tucking your chin to your chest.
Wait a few seconds, then release. Do 10-15 repetitions.
3. Neck Rotations
Stand or sit with straight spine and relaxed shoulders.
Slowly turn your head to gaze over your shoulder.
Hold for a few seconds, then return to the center and switch sides. Do 10-15 reps per side.
4. Shoulder Shrugs
Stand or sit with arms at sides.
Relax your shoulders after shrugging toward your ears.
Repeat 10-15 times to relax the neck and shoulders.
5. Neck Retraction Exercise
Sit or stand upright.
Imagine a double chin by pulling your head back.
Relax after a few seconds. Do 10-15 repetitions.
6. Upper Trapezius Stretch
Sit or stand upright.
Reach one arm above and gradually tilt your head to the other side to lengthen your neck.
Hold 15-30 seconds, then switch sides. Repeat 3-5 per side.
7. Scalene Stretch
Sit or stand upright.
Tip your head to the other side and gently pull your ear toward your shoulder with one hand behind your back.
Hold 15-30 seconds, then switch sides. Repeat 3-5 per side.
8. Upper Back Foam Rolling
Lay on your back with a foam roller under your upper back.
Roll back and forth to target upper back and neck pain.
Pause and gently press tense areas for 15–30 seconds.
9. Wall Angels
Stand with back against wall and arms bent 90 degrees, palms facing ahead.
Maintain elbow and wrist contact as you slide your arms up the wall, extending your upper back and neck.
Repeat from the start for 10-15 reps.