The Best Exercises and Stretches for Neck Pain

It’s our final week to discuss neck pain. Today, we’ll tackle some of the exercise and stretches that could help bring you some relief. As a reminder, before jumping right into exercises, it’s important to consult a healthcare professional. This is always a good idea, especially if your neck pain is severe or lasts for a long time.

Here are some general exercises and stretches that can help with neck pain. Be sure to  listen to your body and stop if you feel any worsening of pain.

Neck stretches

  • Lateral neck flexion: Slowly bend your head to one side, bringing your ear towards your shoulder. Hold for a gentle stretch and repeat on the other side.
  • Neck rotation: Gently rotate your head in a full circle, first in one direction and then the other.


  • Neck retraction: Sit or stand with good posture. Slowly tuck your chin in towards your chest, feeling a stretch in the back of your neck. Hold for a few seconds and relax.
  • Shoulder shrugs: Raise your shoulders up towards your ears, hold for a second, and then slowly lower them down.

If you are a visual learner, you can find many video demonstrations of these exercises online. Try searching for “neck stretches for pain” or “neck exercises for pain”.

Here are some additional tips

  • Maintain good posture: This is key to preventing neck pain in the first place.
  • Apply heat: A heating pad or warm compress on your neck for 15-20 minutes can help loosen tight muscles.
  • Take breaks: If you sit at a desk for long periods, make sure to get up and move around every 30 minutes or so.

Remember, these are general recommendations. It’s always best to seek a consult for personalized advice. If you’re in need of a chiropractic assessment to discuss the health of your neck, Dr. Desiree Van Bogart at Desired Health Chiropractic is here to help evaluate your needs and answer your questions!

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