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Home exercises · Physiotherapy

Exercises for Neck Pain You Can Do at Home

Helena Greyvenstein, physiotherapistDr. Alex Greyvenstein, chiropractorHelena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DC

Most everyday neck pain eases with movement, not rest. The exercises for neck pain below mix gentle mobility, posture work and the deep neck muscles that hold your head up.

Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.

See the exercises Book a home visit
Woman doing a gentle side neck stretch at home, one of the exercises for neck pain

Safety first

Before you start

Turn and tilt only as far as is easy. Tingling into an arm means stop.

Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.

Stop and get checked if you have:
  • A sudden, severe headache unlike any before, dizziness, double vision, trouble speaking or swallowing, face, arm or leg numbness or weakness, loss of balance or coordination, nausea or vomiting, or sudden falls (call 911)
  • Clumsy hands, trouble walking, or numbness or tingling in both arms or both legs
  • Neck pain after a fall, car crash or other injury
  • Pain, numbness or weakness spreading down an arm that is getting worse
  • Fever, unexplained weight loss or a history of cancer with new neck pain

The routine

Exercises for neck pain, step by step

Chin tucks

  1. Sit or stand tall, looking straight ahead.
  2. Gently slide your chin straight back, as if making a double chin. Keep your eyes level.
  3. Hold, then relax.
Hold 5 seconds, 10 times

Tip: Think 'slide back', not 'tip down'.

Neck rotation

  1. Sit tall with your shoulders relaxed.
  2. Slowly turn your head to look over one shoulder as far as is comfortable.
  3. Return to centre and repeat to the other side.
10 times each way

Tip: Keep your chin level so you turn rather than tilt.

Side bend stretch

  1. Sit tall and hold the edge of the chair with one hand.
  2. Tilt your ear toward the opposite shoulder until you feel a gentle stretch.
  3. Breathe slowly, then switch sides.
Hold 20 to 30 seconds, 2 to 3 times each side

Tip: A mild stretch, never sharp pain.

Shoulder blade squeezes

  1. Sit or stand with your arms by your sides.
  2. Gently draw your shoulder blades back and down.
  3. Hold, then relax.
Hold 5 seconds, 10 to 15 times

Tip: Don't shrug your shoulders up toward your ears.

Upper-back extension over a chair

  1. Sit in a chair with a firm backrest at about mid-back height.
  2. Support your head with your hands and gently arch your upper back over the backrest.
  3. Return to upright.
8 to 10 times

Tip: Keep it slow and small to start.

Desk-break shoulder rolls

  1. Roll your shoulders up, back and down in slow circles.
  2. Do this every 30 to 45 minutes at the computer.
10 slow rolls

Tip: Pair it with a quick look away from your screen.

Progress

How often to do them and how to progress

Start with the easier exercises and fewer repetitions, then build up gradually over the coming weeks as they feel easier. Tie the routine to something you already do, like the first coffee of the day, and it's harder to forget.

If an exercise flares things up, go back to the last version that felt fine, or skip it and ask about it at your visit.

Next step

When neck pain exercises aren't enough: physio at home in Oakville

If you're not improving after two to three weeks, or the pain keeps coming back, an assessment can look for the reason and adjust these exercises to suit you. Read more about our neck pain treatment, or see in-home physiotherapy in Oakville.

Book physiotherapy at home Free 15-min phone call

Common questions

Questions about neck pain exercises

Common question

How often should I do neck exercises?

Most people do them once or twice a day. Short, regular sessions are easier to keep up than one long session a week.

Common question

Should neck exercises hurt?

Mild stretching or tiredness is normal. Sharp pain, or pain, tingling or numbness spreading into your arm, means stop and get checked.

Common question

How long until neck exercises help?

Many people notice they move more easily within a couple of weeks, but it varies. If you're not improving after two to three weeks, get an assessment.

Common question

Can exercises fix a stiff neck from sleeping wrong?

Gentle movement often helps a stiff neck settle faster than keeping it still. If it isn't improving after a few days, or you have red flag symptoms, get it checked.

Get started

Want a plan made for you?

Helena or Dr. Alex can check your neck, your desk setup and the chair you actually sit in.

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