Top 3 Neck Exercises to Relieve Pain, Improve Posture & Boost Flexibility

Do you struggle with neck stiffness, poor posture, or daily tension?
Whether you're working at a desk, looking down at your phone, or sleeping in the wrong position, neck discomfort is becoming more common than ever. The good news? You can relieve that pain with just a few minutes of simple exercises each day.

Below are three physiotherapist-recommended neck exercises that target stiffness, improve posture, and enhance your range of motion — all from the comfort of home or office.

1. Chin Tucks

Why it helps:
Chin tucks strengthen the deep neck flexors and combat "tech neck" caused by forward head posture. They're essential for long-term posture correction.

How to do it:

• Sit or stand tall, shoulders relaxed.

• Gently pull your chin straight back (like making a double chin).

• Hold for 5 seconds, then relax.

• Repeat 10–15 reps, twice a day.

Pro Tip:
Keep your eyes forward. The movement should be horizontal — not nodding.

Best for: Desk workers, posture correction, forward head alignment

2. Upper Trapezius Stretch

Why it helps:
Tight trapezius muscles (running along the neck and shoulders) can contribute to tension headaches and shoulder stiffness.

How to do it:

• Sit on a chair and let your right arm rest by your side.

• Use your left hand to gently tilt your head to the left (ear to shoulder).

• Hold for 20–30 seconds.

• Repeat on the other side.

Pro Tip:
For a deeper stretch, sit on your hand or hold the seat edge with the hand you're stretching.

Best for: Tension relief, headaches, shoulder stiffness

3. Levator Scapulae Stretch

Why it helps:
The levator scapulae muscle runs from the upper neck to the top of your shoulder blade. It often becomes tight from slouched posture, prolonged desk work, or stress. Stretching it helps relieve deep neck pain and improves neck rotation and flexibility.

How to do it:

• Sit or stand tall.

• Turn your head about 45° to the right (as if looking into your armpit).

• Bring your right hand over your head and gently pull your head downward, guiding your nose toward your armpit.

• Keep your back straight and shoulders relaxed.

• Hold the stretch for 20–30 seconds, then switch sides.

Pro Tip:
Keep your back straight and avoid slouching while stretching. Look downward at a 45° angle to specifically target the levator scapulae muscle.

Best for: Desk workers, stress-related neck tightness, upper shoulder pain, limited neck rotation

Bonus Tips for Neck Health

• Stretch consistently: 5–10 minutes a day is enough.

• Warm up first: Try shoulder rolls or light head nods before deeper stretches.

• Never force a stretch: Stretch to tension, not pain.

• Watch your posture: Align ears over shoulders while sitting or standing.