8 Exercises to Relieve Neck Pain from Expert Chiropractor
Neck pain is a common issue that affects people of all ages. Poor posture, muscle strain, stress, or long hours in front of screens can all contribute to discomfort. The good news is that targeted neck pain exercises can relieve tension, improve flexibility, and strengthen the muscles supporting your neck and upper back.
As an expert chiropractor, I’ve seen how a consistent routine of the right exercises can reduce pain and prevent recurring issues. These exercises are safe to perform at home and are ideal for anyone looking for chiropractor-approved neck pain relief.
Quick Summary – 8 Neck Pain Exercises
- Neck Tilts – Stretch and relax neck muscles.
- Neck Rotation – Improve flexibility and mobility.
- Chin Tucks – Strengthen neck muscles and improve posture.
- Shoulder Shrugs – Release tension in shoulders and neck.
- Upper Trapezius Stretch – Target upper back and neck muscles.
- Seated Neck Stretch – Stretch neck and shoulders to release tension.
- Cat-Cow Stretch – Improve spinal flexibility and relieve neck tightness.
- Wall Angels – Strengthen upper back muscles for better neck alignment.
1. Neck Tilts
Why it helps: Neck tilts gently stretch and relax tight muscles, reducing stiffness and improving flexibility.
How to do it:
Step 1: Sit or stand with your back straight and shoulders relaxed.
Step 2: Slowly tilt your head to one side, bringing your ear toward your shoulder.
Step 3: Hold for 20–30 seconds, then return to the starting position. Repeat on the other side.
Tip: Keep your shoulders relaxed and avoid forcing the tilt.
2. Neck Rotation
Why it helps: Increases range of motion and mobility in the neck, reducing stiffness.
How to do it:
Step 1: Sit or stand upright.
Step 2: Slowly turn your head to one side as if looking over your shoulder.
Step 3: Hold for 5–10 seconds, then return to centre. Repeat on the other side 2–3 times.
Tip: Move slowly and avoid jerking your head.
3. Chin Tucks
Why it helps: Strengthens deep neck muscles and corrects forward head posture.
How to do it:
Step 1: Sit or stand with a straight spine.
Step 2: Gently tuck your chin toward your chest, aligning your ears with your shoulders.
Step 3: Hold for 5 seconds, then release. Repeat 10–15 times.
Tip: Keep your spine upright and avoid slouching.
4. Shoulder Shrugs
Why it helps: Reduces tension in shoulders and upper neck.
How to do it:
Step 1: Sit or stand with arms relaxed by your sides.
Step 2: Lift your shoulders toward your ears, squeezing muscles gently.
Step 3: Hold 3–5 seconds, then release slowly. Repeat 10–15 times.
Tip: Maintain controlled movements; avoid overextending your shoulders.
5. Upper Trapezius Stretch
Why it helps: Targets the upper back and neck muscles for tension relief.
How to do it:
Step 1: Sit or stand upright.
Step 2: Tilt your head to one side, bringing your ear toward your shoulder.
Step 3: Use the same-side hand to gently pull your head further into the stretch. Hold 20–30 seconds and repeat on the other side.
Tip: Keep shoulders down and relaxed.
6. Seated Neck Stretch
Why it helps: Stretches neck and shoulders, easing tension from prolonged sitting.
How to do it:
Step 1: Sit upright in a chair.
Step 2: Place one hand on the side of your head and gently pull toward your shoulder.
Step 3 Hold 20–30 seconds, then switch sides. Repeat 2–3 times.
Tip: Keep your back straight for maximum benefit.
7. Cat-Cow Stretch
Why it helps: Improves spinal flexibility while relieving neck and upper back tightness.
How to do it:
Step 1: Start on hands and knees, wrists under shoulders and knees under hips.
Step 2: Inhale, arching your back and lifting your head (Cow position).
Step 3: Exhale, rounding your back and tucking your chin to chest (Cat position). Repeat 10–15 times.
Tip: Move slowly with your breath for best results.
8. Wall Angels
Why it helps: Strengthens upper back muscles, improving posture and neck alignment.
How to do it:
Step 1: Stand with back against a wall, feet ~6 inches away. Press your lower back, upper back, and head to the wall.
Step 2: Form a “W” with elbows bent at 90 degrees.
Step 3: Slide arms upward into a “Y,” then return to “W.” Repeat 10–15 times.
Tip: Keep arms and shoulders in contact with the wall throughout the movement.
Tips for Best Results
Perform these exercises daily for 5–10 minutes to relieve tension.
Pair with good posture habits, especially when using devices.
If pain persists, consider a professional evaluation by a chiropractor.
FAQs – Neck Pain Exercises
Q: How often should I do these exercises?
A: Ideally daily, or at least 3–5 times per week for best results.
Q: Can these exercises prevent neck pain?
A: Yes, consistent practice strengthens muscles, improves posture, and reduces recurring pain.
Q: Are these exercises safe for chronic neck conditions?
A: They are generally safe, but if you have a history of neck injury, consult a neck pain chiropractor first.
Q: Can I book a consultation if my neck pain persists?
A: Absolutely – you can book an appointment online for personalised care.
Relieve Neck Pain Today with Regenerate Chiropractic
Incorporating these 8 chiropractor-approved neck pain exercises into your daily routine can relieve tension, improve flexibility, and strengthen the muscles supporting your neck. Regular practice not only reduces pain but also helps prevent future neck issues.
For persistent or severe neck pain, it’s important to consult an expert for a personalised treatment plan.
Need personalised neck pain relief? Book a consultation with us today.
