🧘‍♂️ 5 Simple Stretches to Help Relieve Neck Pain — Backed by a Physical Therapist

Neck pain can sneak up on you — whether it’s from long hours at your desk, sleeping in an awkward position, or simply poor posture over time. As a Doctor of Physical Therapy, I’ve seen countless patients walk in with tension headaches, stiff necks, and restricted range of motion. The good news? You don’t always need a prescription to start feeling better. Targeted stretching can offer real relief.

Here are 5 gentle, effective stretches you can do daily to ease neck stiffness and support long-term mobility.

1. ✅ Chin Tucks

A foundational move for posture correction and neck alignment.

How to do it:

• Sit or stand tall with your shoulders relaxed.

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

• Hold for 5 seconds. Repeat 10 times.

🧠 Why it works: Reverses forward head posture and decompresses the cervical spine.

2. 🧍‍♂️ Upper Trapezius Stretch

Releases tension along the top of the shoulder and side of the neck.

How to do it:

• Sit upright. Gently tilt your right ear toward your right shoulder.

• Use your right hand to apply light pressure on the head.

• Hold 20–30 seconds. Repeat on the left side.

💡 Pro Tip: Keep your opposite shoulder down for a deeper stretch.

3. 🔁 Levator Scapulae Stretch

Perfect for those with a stiff neck from poor desk ergonomics.

How to do it:

• Turn your head 45° to the right (look into your armpit).

• Use your right hand to pull your head gently forward and down.

• Hold 20–30 seconds. Repeat on the left side.

🖥️ Office tip: This muscle gets tight from prolonged computer use.

4. 🔄 Neck Rotations

Promotes flexibility and improves circulation.

How to do it:

• Slowly turn your head to the right as far as comfortable.

• Hold for 5–10 seconds. Return to center. Repeat to the left.

• Do 5 rotations each side.

🔄 Modify: Don’t force past mild discomfort — keep it gentle.

5. ⬆️ Shoulder Rolls

Relieves tension in the upper back and neck connection.

How to do it:

• Roll both shoulders up, back, and down in a circular motion.

• Repeat 10 times, then reverse direction.

🎯 Why it helps: Loosens the upper traps, improving posture and reducing neck strain.

🛑 When to See a Physical Therapist

If your neck pain:

• Lasts longer than a few weeks

• Causes numbness, tingling, or radiating pain

• Affects your ability to sleep or concentrate

…then it's time to consult a professional. At Ryemon Rehab Physical Therapy, we specialize in personalized care for neck and upper back issues, blending manual therapy, targeted exercises, and education to get you long-term relief.

🔗 Products I Recommend (Affiliate Links)

To support your posture and stretching:

• Adjustable Sit-Stand Desk – Easily switch between sitting and standing to reduce strain on your neck and back.

  
  

• Ergonomic Desk Chair – High-end support that promotes good posture and long-term spinal alignment.

  
  

• High-Density Foam Roller – Great for thoracic mobility and relieving tension in the upper back.

  
  

• Anti-Fatigue Floor Mat for Standing Desks – Cushions your feet while standing, reducing pressure on your neck and lower back.

  
  

As an Amazon Associate, I earn from qualifying purchases.