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10 Stretches for Neck Pain Relief

Relieve tension, improve flexibility, and support spinal health in just a few minutes a day.

1. Chin Tuck

Purpose: Improves posture and strengthens deep neck flexors to relieve forward head posture.

How to Perform:

  1. Sit or stand tall with shoulders relaxed.

  2. Slowly pull your chin straight back (like you’re making a double chin).

  3. Hold for 5 seconds, feeling a stretch at the base of the skull.

  4. Repeat 10 times.

2. Upper Trapezius Stretch

Purpose: Reduces tension in the upper shoulder and side of the neck.

How to Perform:

  1. Sit upright with shoulders down.

  2. Tilt your head to the right, bringing your ear toward your shoulder.

  3. Gently pull your head down with your right hand for a deeper stretch.

  4. Hold for 20–30 seconds, then switch sides.

3. Levator Scapulae Stretch

Purpose: Targets the muscle that runs from the shoulder blade to the neck, relieving tightness.

How to Perform:

  1. Sit or stand tall.

  2. Turn your head about 45° to the left, then look down toward your armpit.

  3. Use your left hand to gently pull your head downward.

  4. Hold for 20–30 seconds, then switch sides.

4. Neck Rotation Stretch

Purpose: Improves range of motion and reduces stiffness.

How to Perform:

  1. Sit or stand with a straight spine.

  2. Slowly rotate your head to the right as far as comfortable.

  3. Hold for 15–30 seconds, then return to center.

  4. Repeat on the left side.

5. Neck Side Bend (Lateral Flexion)

Purpose: Stretches the muscles on the sides of the neck.

How to Perform:

  1. Sit with a relaxed posture.

  2. Slowly tilt your head so your right ear moves toward your right shoulder.

  3. Hold for 20 seconds, then return to center.

  4. Repeat on the left side.

6. Scalene Stretch

Purpose: Relieves tension in the scalene muscles, which can contribute to nerve compression and pain.

How to Perform:

  1. Sit tall and place your right hand under your right thigh.

  2. Tilt your head to the left and slightly back.

  3. Hold for 20–30 seconds.

  4. Repeat on the other side.

7. Seated Cat-Cow

Purpose: Mobilizes the spine and relieves neck and upper back stiffness.

How to Perform:

  1. Sit with hands on your knees.

  2. Inhale and arch your back, lifting your chest and head (Cow).

  3. Exhale and round your spine, tucking your chin to your chest (Cat).

  4. Repeat for 30–60 seconds.

8. Neck Extension Stretch (Standing or Seated)

Purpose: Counteracts forward head posture and opens up the front of the neck.

How to Perform:

  1. Sit or stand tall.

  2. Gently tilt your head backward to look up at the ceiling.

  3. Stop if you feel any discomfort or dizziness.

  4. Hold for 10–15 seconds, repeat 2–3 times.

9. Wall Angels

Purpose: Improves posture, mobility, and strengthens upper back muscles to reduce neck strain.

How to Perform:

  1. Stand with your back flat against a wall, feet a few inches out.

  2. Raise arms to shoulder height like a goalpost, with elbows bent at 90°.

  3. Slide arms up and down slowly, keeping elbows and hands touching the wall.

  4. Do 10–15 reps.

10. Thread the Needle Stretch

Purpose: Releases tension in the upper back and side of the neck.

How to Perform:

  1. Start on hands and knees in tabletop position.

  2. Slide your right arm under your left arm, palm up, letting your shoulder and head rest on the floor.

  3. Hold for 30 seconds.

  4. Return to start and switch sides.