Neck pain is super common, and it can pop up for many reasons. Sometimes it’s just from hunching over a computer or phone for too long—they call it “tech neck”—or maybe you slept in a weird position. It could also be a simple muscle strain or, in some cases, an injury.
The good news is that exercise can really help to relieve and even prevent neck pain. Simple exercises can loosen tense muscles, improve your range of motion, and increase your postural strength.
Before jumping in, it’s always a good idea to check with a healthcare professional, especially if your pain is persistent or severe.
But if you’re dealing with everyday stiffness or minor discomfort, these exercises might be exactly what you need. Let’s get into it—here are ten easy moves to help relieve neck pain and keep it from becoming a bigger issue.
The Connection Between Modern Lifestyles & Neck Pain in Western Australia
Neck pain has a lot to do with how we go about our day. Sitting at a desk for hours, staring down at a phone, or even just driving too much—it all adds up. Before you know it, your neck feels stiff, sore, and tight.
A big part of the problem comes from how much time we spend looking at screens. If you’re at a desk all day, chances are you’re slouching without even realizing it. Shoulders rounded, head pushed forward—it’s a terrible position for your neck.
The same thing happens with your phone. Holding it low forces you to crane your neck down, which puts constant pressure on those muscles. Do it enough, and that stiffness turns into real pain.
Driving doesn’t do your neck any favors either. Long commutes or road trips mean your head stays in one position for way too long. If your seat isn’t set up right, you might be leaning forward without noticing, and that slight tilt can strain your neck over time.
Sleep is another big factor. If you wake up with a sore neck, your pillow might be the problem. Too high or too low, and it forces your neck into a weird angle all night. The right pillow should keep your head level with your spine, so you don’t start the day already in pain.
And then there’s the stuff we do for fun. In Western Australia, plenty of people surf, cycle, or hit the gym—but those activities can mess with your neck too. Surfing means arching your neck while paddling, cycling keeps your head tilted up for long stretches, and bad form at the gym (especially with weights) can throw extra strain on your neck.
A lot of this pain comes down to small habits that build up over time. Fixing your posture at work, adjusting your car seat, using a good pillow, and paying attention to how you move can go a long way in keeping your neck happy.
Best Practices Before You Start Neck Exercises
Jumping straight into neck exercises without prepping can do more harm than good. A little bit of warming up, proper breathing, and good posture will make a big difference in how effective—and safe—your movements are.
Warm-up Tips to Avoid Injury
Your neck muscles, like any other part of your body, need a little wake-up call before you start stretching or strengthening them. A simple warm-up helps loosen things up and prevents strain.
- Gentle Shoulder Rolls – Roll your shoulders forward and backward a few times to release tension in your upper back and neck.
- Slow Head Nods – Look up and down slowly, keeping your movements controlled.
- Side-to-Side Head Turns – Turn your head left and right, pausing briefly at each side to get your muscles moving.
- Neck Massage – Lightly massaging the sides of your neck with your fingers can help increase blood flow and make stretching easier.
A good warm-up only takes a minute or two, but it helps prevent tightness and makes the exercises feel smoother.
Correct Breathing Techniques for Relaxation
Breathing might seem automatic, but the way you do it during stretches matters. Shallow or tense breathing can actually make neck stiffness worse.
- Breathe Through Your Nose – It helps relax your body and keeps your movements controlled.
- Exhale as You Stretch – Letting out a deep breath as you move into a stretch helps release tension.
- Slow, Deep Breaths – Inhaling slowly through your nose and exhaling fully through your mouth can calm tight muscles and improve flexibility.
Rushing through exercises while holding your breath can make things feel more tense than they need to be. Relaxed breathing makes everything flow better.
How to Maintain Good Posture During Exercises
Good posture isn’t just for sitting and standing—it affects how well your neck exercises work too. If you’re slouching or straining, you’re not getting the full benefit.
- Keep Your Shoulders Down – Tensing your shoulders upward makes neck pain worse. Keep them relaxed.
- Align Your Ears with Your Shoulders – If your head is jutting forward, your neck muscles are working too hard.
- Engage Your Core – A stable core supports your neck and prevents unnecessary strain.
- Avoid Overstretching – Moving too far can do more harm than good. Stay in a comfortable range of motion.
A little mindfulness goes a long way. The better your posture, the more effective your exercises will be.
Top 10 Exercises for Neck Pain Relief
1. Neck Tilts (Forward & Backward Stretch)
Neck tilts are a simple way to loosen up tight muscles and improve flexibility. They help ease stiffness in the upper spine and can make everyday movements feel smoother.
If your neck feels locked up after a long day at work or too much screen time, this is a good place to start.
The movement is easy to do and doesn’t require any equipment. Here’s how to do it properly:
- Sit or stand tall with your shoulders relaxed and your back straight.
- Tilt your head forward, bringing your chin toward your chest. You should feel a light stretch along the back of your neck.
- Stay there for about 5 to 10 seconds, breathing slowly and evenly.
- Lift your head back to a neutral position before moving into the next part of the stretch.
- Gently look up toward the ceiling, keeping the movement slow and controlled. Don’t force your head too far back.
- Stay in the stretch for another 5 to 10 seconds, then bring your head back to the starting position.
Repeating this stretch a few times helps release tension built up from poor posture or stress. If your neck feels extra tight, you can gently place a hand on the back of your head to deepen the forward tilt. If looking up is uncomfortable, stop at a slight angle instead of tilting all the way back.
For anyone who spends hours at a desk, doing this stretch a couple of times a day can help prevent that stiff, locked-up feeling. It’s quick, easy, and can make a real difference in how your neck feels.
2. Side-to-Side Neck Stretch (Lateral Flexion)
Tension in the sides of your neck can build up from stress, bad posture, or even sleeping in a weird position.
This stretch helps loosen things up, making it easier to move your head without stiffness. It’s also great for relieving tension headaches that come from tight neck muscles.
The movement is simple and controlled, and you’ll feel the stretch almost immediately. Here’s how to do it right:
- Sit or stand tall with your shoulders down and your back straight.
- Slowly lower your right ear toward your right shoulder, keeping your shoulders level. Don’t force it—go until you feel a stretch along the left side of your neck.
- Stay in the stretch for about 10 to 15 seconds while breathing deeply.
- Bring your head back to a neutral position.
- Repeat the movement by tilting your left ear toward your left shoulder and holding for another 10 to 15 seconds.
If you want a deeper stretch, gently place your hand on the side of your head and apply light pressure. Keep it gentle—this isn’t about forcing the stretch but easing into it. If your shoulders tend to lift up, try sitting on your hands or holding onto a chair to keep them down.
Doing this stretch regularly helps release tightness in the neck and shoulders. If you tend to get headaches from muscle tension, this can make a big difference.
Try it a couple of times throughout the day, especially if you’ve been sitting for a while or feeling stiff.
3. Neck Rotation (Side-to-Side Turning)
If your neck feels stiff when you turn your head, this stretch can help loosen things up. It improves flexibility, makes everyday movements easier, and increases blood flow to the muscles.
Whether you’ve been sitting at a desk too long or just feeling tight, this is a simple way to restore movement.
The key is to keep the motion controlled and avoid any sudden jerks. Here’s how to do it properly:
- Sit or stand up straight with your shoulders relaxed.
- Slowly rotate your head to the right until you feel a stretch along the side of your neck. Keep your chin level and avoid tilting your head up or down.
- Stay in the stretch for about 10 to 15 seconds, breathing naturally.
- Move your head back to a neutral position.
- Repeat the same movement on the other side, holding for another 10 to 15 seconds.
If your neck feels extra stiff, try placing a hand on your chin and applying very gentle pressure to guide the movement. Avoid forcing your head too far—this should feel like a stretch, not a strain.
This is a great stretch to do throughout the day, especially if you notice your neck getting tight.
It helps with mobility and keeps your neck muscles from getting locked up after long periods of sitting.
4. Chin Tucks (Posture Correction Exercise)
Spending hours looking at screens can make your head start creeping forward without you even noticing. Over time, this strains the muscles in your neck and upper back, leading to stiffness and pain.
Chin tucks help pull your head back into alignment, strengthening the deep neck muscles that keep your posture in check.
This is one of the best exercises for fixing forward head posture, especially for people who work at a desk. It’s simple, effective, and can be done anywhere. Here’s how to do it right:
- Keep your shoulders relaxed and your back in a neutral position.
- Pull your chin straight back, as if you’re making a double chin. Avoid tilting your head up or down—your gaze should stay level.
- Keep this position for about 5 to 10 seconds while breathing naturally. You should feel a stretch in the back of your neck.
- Slowly release and relax your neck before repeating the movement.
- Aim for 8 to 10 reps, a few times a day.
If you feel extra tension, try doing this exercise against a wall to guide your movement. Make sure your head moves straight back instead of tilting. If done consistently, this exercise helps train your muscles to hold your head in the right position, reducing neck pain and improving posture over time.
5. Shoulder Rolls & Shrugs
A lot of neck tension starts in the shoulders. Hours of sitting, stress, and bad posture can cause tightness in the upper back, making your neck feel stiff and sore.
Shoulder rolls and shrugs help loosen up these muscles, improve blood flow, and reset your posture. These movements are easy to do and take just a few seconds.
Here’s how to do them properly:
- Keep your back straight and your arms relaxed at your sides.
- Slowly lift your shoulders toward your ears, then roll them forward in a circular motion. Move smoothly—no jerking or fast movements.
- Do this 5 to 10 times, then switch directions and roll your shoulders backward.
- Lift your shoulders straight up as if you’re trying to touch your ears. Hold for a second, then let them drop back down.
- Shrug your shoulders about 10 times, keeping the movement controlled.
If your shoulders feel extra tight, try taking a deep breath in as you lift them and exhaling as you relax.
Adding light weights or resistance bands can also help strengthen the muscles if you want to take it up a notch.
This exercise is great for resetting your posture throughout the day and keeping tension from building up.
6. Upper Trapezius Stretch
The upper trapezius muscles run from the base of your skull to your shoulders. When they get tight, they can cause neck pain, shoulder stiffness, and even headaches.
This stretch helps loosen up those muscles, especially if tension builds up from stress or long hours at a desk.
It’s a simple way to relieve discomfort and improve flexibility. Here’s how to do it properly:
- Keep your back straight and shoulders relaxed.
- Slowly bring your right ear toward your right shoulder while keeping your shoulders level.
- Place your right hand on the left side of your head and apply gentle pressure. Stop if you feel any pain.
- Stay in this position for 15 to 20 seconds, breathing deeply.
- Bring your head back to neutral before switching sides.
- Tilt your left ear toward your left shoulder and hold for another 15 to 20 seconds.
If your shoulders tend to rise during the stretch, try sitting on your hands or holding onto a chair to keep them down.
Doing this regularly helps reduce stress-related tightness and makes it easier to move your neck without stiffness. It’s a great way to reset after a long day or when you feel tension creeping in.
7. Levator Scapulae Stretch
The levator scapulae muscle runs along the side of your neck and connects to your shoulder blade.
It often tightens up after long hours at a desk, especially if you’re hunched over a keyboard or looking down at a phone.
When this muscle gets stiff, turning your head or lifting your shoulders can feel restricted. This stretch helps release that tension and improves flexibility in both the neck and shoulders. Here’s how to do it properly:
- Keep your back straight and your shoulders relaxed.
- Look toward your right armpit at about a 45-degree angle.
- Place your right hand on the back of your head and apply gentle pressure, guiding your chin downward.
- Stay in this position for 15 to 20 seconds, breathing deeply.
- Slowly bring your head back to neutral.
- Repeat the movement by turning your head toward your left armpit and holding the stretch.
If your shoulders tend to rise during the stretch, try placing your free hand under your thigh or holding onto a chair to keep them down. This helps deepen the stretch without straining the muscles.
Doing this regularly can reduce stiffness and improve your ability to move your neck freely, especially after long periods of sitting.
8. Cat-Cow Stretch for Neck & Spine
The Cat-Cow stretch is a simple yoga movement that helps improve flexibility in the spine while relieving neck tension.
It encourages better posture by loosening up the muscles along the back and neck, making it easier to move without stiffness.
This stretch also helps with relaxation, especially after a long day of sitting or standing. Here’s how to do it:
- Keep your hands directly under your shoulders and your knees under your hips.
- Slowly round your back, tucking your chin toward your chest and pressing your hands firmly into the ground. Focus on stretching the muscles along your spine and neck.
- Stay there for about 5 seconds, breathing deeply.
- Lower your belly toward the ground, lift your head, and slightly tilt your chin upward. Keep your shoulders away from your ears.
- Stay in this position for another 5 seconds, feeling the stretch in your neck and lower back.
- Flow between cat and cow for about 30 seconds, moving slowly and with control.
If kneeling is uncomfortable, try doing the same movement while sitting in a chair. Place your hands on your knees and move your spine forward and backward in a similar motion.
This stretch is great for keeping the neck and back flexible, especially if you tend to feel stiff after long periods of inactivity.
9. Resistance Band Neck Strengthening Exercise
Building strength in the neck muscles helps prevent pain and stiffness, especially for people who play sports or are recovering from injuries.
A resistance band adds light tension, making the muscles work harder without straining them.
This exercise improves stability and helps with posture, making everyday movements feel smoother. Here’s how to do it safely:
- Secure a resistance band: Attach one end to a stable surface at head level, or hold it with both hands if no anchor is available.
- Wrap the band around your forehead: Stand or sit tall with a straight back, keeping your shoulders relaxed.
- Gently press against the resistance: Move your head slightly forward, backward, or sideways, depending on which muscles you want to target. Keep the movement small and controlled.
- Hold for a few seconds: Stay in position for about 5 to 10 seconds while keeping steady pressure against the band.
- Return to neutral: Slowly bring your head back to its starting position.
- Repeat on all sides: Do the movement forward, backward, and to both sides for balanced muscle engagement.
If you’re new to resistance training, start with a light band and increase resistance gradually. Keep the movements slow to avoid sudden strain.
Doing this regularly helps improve neck stability, reducing the risk of pain from weak muscles or poor posture.
10. Thoracic Spine Extension (Foam Roller Stretch)
Sitting for long hours, slouching, or looking down at a screen for too long can make the upper back stiff and rounded.
This stretch helps open up the thoracic spine, reducing hunching and improving overall spinal mobility.
Using a foam roller makes it easier to target the upper back while keeping the movement controlled. Here’s how to do it properly:
- Grab a foam roller: Place it on the floor and sit in front of it with your knees bent and feet flat.
- Position the roller under your upper back. Lean back so the roller is just below your shoulder blades. Keep your hands behind your head for support.
- Slowly extend backward: Let your upper back arch over the roller while keeping your lower back stable.
- Hold for a few seconds: Pause in the stretch for about 10 to 15 seconds, breathing deeply.
- Return to the starting position: Engage your core and slowly lift yourself back up.
- Repeat the movement: Roll slightly up or down to target different areas of your upper back.
If you feel discomfort, adjust the position of the roller until you find a comfortable spot. Avoid forcing the stretch—let your body relax into it.
This is a great exercise to do daily, especially after long periods of sitting, to keep your back and neck feeling loose.
Lifestyle Adjustments for Long-Term Neck Pain Relief
Neck exercises help, but daily habits make the biggest difference in preventing pain from coming back.
How you sit, sleep, and manage stress all play a role in keeping your neck relaxed. Small changes can go a long way in reducing stiffness and tension.
1.) Ergonomic Tips for Work & Home
Sitting for long hours with bad posture is one of the biggest causes of neck pain. A few adjustments can help take the strain off your muscles.
Keeping your screen at eye level prevents you from constantly looking down, which pulls your head forward and stresses your neck. If your monitor or laptop sits too low, propping it up with a stand or a few books makes a big difference.
Your chair also plays a role. If it doesn’t support your lower back properly, your posture suffers, which affects your neck. Using a small pillow or a rolled-up towel for lumbar support can help you sit upright.
The position of your keyboard and mouse matters too. If they’re too far away, you’ll naturally hunch forward, putting even more strain on your neck and shoulders. Keeping them within easy reach helps you stay relaxed and comfortable.
2.) Proper Sleep Position & Pillow Choice
Waking up with neck pain often means your sleeping position isn’t working for you. The right pillow can make all the difference. If you sleep on your back, a thinner pillow works best to keep your neck from tilting forward too much.
Side sleepers need a firmer pillow that fills the space between the head and shoulders to keep the neck aligned.
Sleeping on your stomach is the worst for neck pain because it forces you to twist your head to one side for hours. If it’s a hard habit to break, using a body pillow to prop yourself onto your side can help.
Your mattress also matters. If it’s too soft or too firm, it could be affecting your spinal alignment, which eventually leads to neck pain.
3.) Stress Management & Relaxation Techniques
Stress and neck pain go hand in hand. When you’re tense, your shoulders naturally creep up, and that tightness spreads to your neck.
Deep breathing can help loosen those muscles. Taking slow, controlled breaths through your nose and exhaling through your mouth signals your body to relax.
Stretching before bed is another great way to ease stress-related tightness. A few slow neck tilts or gentle shoulder rolls before lying down can help prevent stiffness in the morning.
If you deal with chronic tension, mindfulness or meditation can make a difference. Even just five minutes of sitting still and focusing on your breath can help your muscles unwind.
4.) Hydration & Nutrition for Muscle Health
Stiff muscles are often a sign of dehydration. Drinking enough water throughout the day helps keep your muscles and joints working properly. If you’re drinking a lot of coffee or other caffeinated drinks, adding extra water is a good idea since caffeine can dehydrate you.
Magnesium-rich foods like nuts, leafy greens, and bananas help prevent muscle stiffness. If you find yourself dealing with tight muscles often, a magnesium supplement might be worth considering.
Eating foods with anti-inflammatory properties, like salmon, turmeric, and berries, can also help reduce muscle soreness and tension over time.
These small lifestyle adjustments don’t take much effort, but they can make a big difference in how your neck feels every day. A combination of good posture, the right sleep setup, and stress management will go a long way in keeping neck pain under control.
When to Seek Professional Help for Neck Pain
There are times when neck pain can be a sign of something more serious going on. Recognizing when to seek help is key to ensuring any underlying issues are addressed promptly.
So, how do you know when your neck pain warrants a trip to the doctor? Here are some red flags to watch out for:
- Persistent pain: If your neck pain lingers or gets worse despite rest and home care, it could indicate a condition like degenerative disc disease or a herniated disc.
- Sharp, shooting pain: Pain that travels down your arms or fingers might be a sign of cervical radiculopathy, where nerve roots in your neck are compressed.
- Coordination issues or weakness: If you suddenly find yourself clumsy or weak in your hands, it could signal spinal cord compression, which needs immediate attention.
- Numbness or tingling: That “pins and needles” feeling, especially when it extends down your arm, shouldn’t be ignored, as it can suggest nerve compression or damage.
- Pain changes with position: Neck pain that feels better when you’re lying down but worsens when you stand or move around during the day might point to a more complex issue like cervical spinal stenosis.
- Headaches or dizziness: While tension headaches from neck stiffness are common, severe headaches, vision problems, or dizziness along with neck pain could indicate a condition like vertebral artery dissection.
- Recent trauma: If your neck pain follows an accident or injury, especially a car crash, it’s essential to get checked for fractures, dislocations, or whiplash.
Also, keep in mind these additional red flags:
- New symptoms if you’re under 20 or over 55 years old.
- Constant, progressive pain that doesn’t improve with rest.
- Pain that develops gradually without a clear cause.
- Signs of spinal cord compression, such as clumsy hands, difficulty walking, or changes in bowel or bladder function.
- A history of trauma, surgery, osteoporosis, cancer, unexplained weight loss, fever, or infections.
If you’re experiencing any of these red flags, it’s best to consult a healthcare professional. They can properly evaluate your condition and recommend the appropriate treatment plan.
Most neck pain isn’t due to serious problems. However, being aware of these warning signs can help you take timely action when needed.
Key Takeaway
Neck pain has a way of creeping in at the worst times—after a long day at work, scrolling on your phone too much, or even just sleeping the wrong way.
The good news is that small changes make a big difference. Simple stretches like neck tilts and shoulder rolls help loosen things up, while exercises like chin tucks and resistance band work build strength to prevent future pain.
The key is consistency. Doing these exercises once might help, but making them part of your daily routine is what really keeps your neck feeling good.
If you notice certain movements help more than others, focus on those. The goal isn’t to overcomplicate things—it’s to move better, feel better, and avoid stiffness slowing you down.
If your neck pain isn’t going away or keeps coming back, it might be time to get expert help. Mandurah Spine & Sport offers professional chiropractic care, physiotherapy, and personalized treatment plans to help you feel your best. Don’t wait for the pain to get worse—book an appointment and start feeling better today.