Do you usually wake up with a stiff neck? Spent hours at your desk and now turning your head feels uncomfortable? Or perhaps your neck simply feels tight after a long day?

Neck pain and stiffness are common, and in many cases, gentle movement can help improve mobility and reduce discomfort.

Staying in one position for too long, an awkward sleeping position, muscle tension, and injuries can all contribute to neck pain.

The good news is that you don’t always need complicated exercises. A few gentle neck pain exercises, done regularly and within your comfort level, can help keep your neck moving.

Here are five exercises you can try at home.

5 Exercises for Neck Pain and Stiffness

These exercises for neck pain are gentle movements designed to help maintain or improve your range of movement.

Gentle Neck Turns

This simple exercise helps work on your neck’s range of movement.

Gentle neck turns

How to do it:

1. Sit or stand upright with your shoulders relaxed.
2. Slowly turn your head towards the right, looking over your shoulder.
3. Go only as far as feels comfortable.
4. Return to the centre and repeat on the left.
5. Try 5–10 repetitions on each side.

Don’t force the movement. The aim is to gradually improve movement rather than push through pain.

Side-to-Side Neck Stretch

If the muscles around your neck feel tight, this gentle stretch may help.

Side-to-side neck stretch

How to do it:

1. Sit upright with your shoulders relaxed.
2. Slowly bring your right ear towards your right shoulder.
3. You should feel a gentle stretch along the left side of your neck.
4. Hold for around 5–10 seconds.
5. Return to the starting position and repeat on the other side.

Keep your shoulders relaxed rather than lifting them towards your ears.

Chin Tucks

If you spend a lot of time at a desk or looking at a screen, chin tucks can be a useful addition to your neck exercises.

Chin tucks

How to do it:

1. Sit or stand tall and look straight ahead.
2. Gently draw your chin backwards, as though you’re making a small double chin.
3. Keep your eyes facing forwards.
4. Hold for around 5 seconds, then relax.
5. Repeat 8–10 times.

Keep the movement small. You shouldn’t need to force your chin backwards.

Neck Flexion

This movement gently works through the forward range of your neck.

Neck flexion

How to do it:

1. Sit or stand comfortably with your back straight.
2. Slowly lower your chin towards your chest.
3. Move only as far as feels comfortable.
4. Hold for a few seconds.
5. Slowly return your head to the starting position.
6. Repeat 5–10 times.

Avoid pulling your head down with your hands. Let the movement come naturally from your neck.

Shoulder Blade Squeezes

Your neck doesn’t work in isolation. The muscles around your shoulders and upper back also play a role in how your neck moves and feels.

Shoulder blade squeezes

How to do it:

1. Sit or stand upright.
2. Let your arms rest comfortably by your sides.
3. Gently draw your shoulder blades back and towards each other.
4. Hold for 3–5 seconds.
5. Relax completely.
6. Repeat 8–10 times.

Think about creating a gentle squeeze rather than forcing your shoulders backwards.

What Causes Neck Stiffness and Pain?

Neck stiffness can happen for many reasons. You might notice it after sleeping in an awkward position, sitting at a desk for several hours or spending a lot of time looking down at your phone.

Other possible causes include muscle strain, an injury such as whiplash or irritation of a nerve.

Sometimes there isn’t one obvious cause. What matters is how your symptoms behave and whether they’re improving.

How Often Should You Do Neck Exercises?

You don’t need to spend 30 minutes exercising your neck.

Start gently and see how your body responds. You could begin with a few repetitions of each movement and gradually build up as they become more comfortable.

Regular movement throughout the day can also help.

If you’ve been sitting at a desk for several hours, getting up, changing position, and moving your neck and shoulders can be more helpful than staying in the same position for longer.

Some mild stretching or discomfort can occur when you start moving, but exercises shouldn’t significantly increase your symptoms.

If a particular movement makes your pain noticeably worse, stop and seek professional advice.

When Should You See a Physiotherapist for Neck Pain?

Exercises can be useful, but they aren’t the right solution for every type of neck pain.

Consider seeing a physiotherapist if your neck pain:

• Isn’t improving or keeps coming back
• Is affecting your sleep, work or everyday activities
• Started after an injury or accident
• Is accompanied by pins and needles, numbness or weakness in your arm
• Is becoming increasingly difficult to manage

The NHS advises seeking medical advice if neck pain or stiffness doesn’t settle after a few weeks, or if you develop symptoms such as pins and needles or a cold arm.

If your neck pain started suddenly after significant trauma, or you develop worsening weakness, problems with balance or changes to bladder or bowel function, seek urgent medical attention.

How Can Physiotherapy Help Neck Pain?

Rather than simply treating where it hurts, a physiotherapist can assess your neck movement, symptoms, lifestyle and contributing factors.

At Heliora Rehab, treatment is personalised to you and your goals.

Depending on your assessment, your treatment may include targeted exercises, hands-on physiotherapy, movement advice and rehabilitation.

The aim isn’t simply to make your neck feel better for a few days. It’s to help you understand what’s contributing to your symptoms and get back to moving comfortably and confidently.