Neck Pain Relief: 6 Safe Exercises You Can Do at Home
September 2, 2026 · 5 min read · by Simran · 57
Simple, physiotherapist-approved neck exercises to ease stiffness and pain from long hours at a desk or on the phone.
Most everyday neck pain comes from prolonged poor posture — desk work, driving, or looking down at a phone. These gentle exercises, done consistently, can meaningfully reduce stiffness.
Try these daily
- Chin tucks: gently draw your chin backward (like making a double chin), hold 5 seconds, repeat 10 times
- Neck rotations: slowly turn your head side to side within a pain-free range
- Side bend stretch: tilt your ear toward your shoulder, hold 15-20 seconds each side
- Shoulder blade squeezes: pull shoulder blades together and hold 5 seconds, 10 reps
- Upper trapezius stretch: gently pull your head diagonally forward with your hand
- Doorway chest stretch: opens the chest to counter rounded, forward-head posture
Stop any exercise that sharply increases pain, tingling, or numbness, and see a physiotherapist for a proper assessment — these are general guidelines, not a substitute for a personalised program.
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