Top Exercises for Neck Pain
Last updated on April 12, 2025
At Ripple Chiropractic, we see many patients struggling with neck pain caused by poor posture, muscle overuse, degenerative changes, and inadequate sleeping support. Neck discomfort can interfere with daily life, making simple movements like turning your head or sitting at a desk uncomfortable.
Our chiropractic care approach focuses on restoring spinal alignment, relieving muscle tension, and improving posture to help reduce neck pain symptoms. In addition to chiropractic adjustments, incorporating specific exercises into your daily routine may help with enhancing flexibility, strengthening muscles, and promoting better posture.
Whether your neck pain is mild or chronic, a combination of chiropractic care and neck pain relief exercises may be an effective way to improve mobility and prevent long-term discomfort.
Understanding Neck Pain
Your neck (cervical spine) is responsible for supporting the weight of your head throughout the day. With so much mobility and flexibility, it’s also highly susceptible to strain, misalignment, and discomfort. Many of the common causes of neck pain stem from daily habits, work posture, and stress.
Common Symptoms of Neck Pain
If you’re experiencing neck pain, you may notice the following:
- Headaches or dizziness
- Muscle tightness and stiffness
- Reduced neck mobility (difficulty turning your head)
- General soreness and discomfort
- Numbness or tingling in the arms or hands
- Pain radiating to the shoulders or upper back
What Causes Neck Pain?
There are several potential reasons why you may experience neck discomfort. Some of the most common neck pain causes include:
- Poor posture when sitting, standing, or walking
- Sleeping in an awkward position or using an unsupportive pillow
- Prolonged periods of driving
- Repetitive movements that strain neck muscles
- History of motor vehicle accidents (whiplash injuries)
- Stress, leading to muscle tightness and tension
- Working at a desk for extended periods with poor ergonomics
Over time, these issues can lead to chronic neck pain if not properly addressed.
Fortunately, a combination of chiropractic adjustments and neck pain relief exercises may help restore alignment and function.
Top Exercises for Neck Pain Relief
Chiropractors often recommend neck pain relief exercises as part of a treatment plan to improve mobility and reduce muscle tension. Here are some of the most effective exercises for neck pain that you can start doing today:
Chin Tucks
This exercise helps correct forward head posture by strengthening the deep neck flexor muscles.
How to Perform:
- Sit upright on a chair and look forward.
- Ensure both feet are flat on the ground and shoulders are relaxed.
- Gently pull your chin towards the back of your head, like you are making a double chin.
- Hold this position for 5 seconds and repeat this 10 times, or as tolerated.
Frequency: 1-2 times per day.
Upper Trapezius Stretch
This stretch targets the upper trapezius muscles, which often become tight due to stress and poor posture.
How to Perform:
- Sit upright on a chair and look forward.
- Ensure both feet are flat on the ground and shoulders are relaxed.
- Have your left hand underneath your thigh and bring your right ear to your right shoulder.
- To add more of a stretch, use your right hand and place your hand on the side of your head then gently pull that right ear closer towards the right shoulder until you feel a stretch along the back and side of your neck.
- Hold this position for 30 seconds and repeat this 2 times on each side.
Frequency: 1-2 times per day.
Levator Scapulae Stretch
The levator scapulae muscle runs from the neck to the shoulder blade and can become tight from prolonged sitting and stress.
How to Perform:
- Sit upright on a chair and look forward.
- Ensure both feet are flat on the ground and shoulders are relaxed.
- Have your left hand underneath your thigh and turn and tilt your head towards the right-hand side, bringing your chin down towards your underarm. To add more stretch, use your right hand and place your hand on the back of your head. To add more pressure, gently pull your chin closer towards the underarm until you feel a stretch along the back and side of your neck.
- Hold this position for 30 seconds and repeat this 2 times on each side.
Frequency: 1-2 times per day.
Suboccipital Stretch
This exercise stretches the muscles at the base of the skull, helping relieve neck stiffness and tension headaches.
How to Perform:
- Sit with your back straight and shoulders relaxed.
- Slowly bring your chin toward your chest.
- For a deeper stretch, place both hands on the back of your head and gently pull down.
- Hold for 30 seconds, then release.
Frequency: 1-2 times per day.
Improving Your Posture
Good posture is key to preventing and reducing neck pain. Here are some chiropractic-approved posture tips:
- When sitting, ensure that your feet are flat on the ground and your lower back is against the chair for support.
- If you work at a desk, adjust your computer screen to eye level and avoid leaning your head forward for long periods.
- Take regular breaks from sitting—try to stand up, stretch, and move around at least once per hour.
Combining these posture tips with chiropractic exercises for neck pain may help relieve tension, improve spinal alignment, and prevent future discomfort. If neck pain persists, chiropractic care at Ripple Chiropractic may provide additional relief and correction.
Chiropractic Care for Neck Pain Relief
At Ripple Chiropractic, we can assist with assessing and treating neck pain through chiropractic adjustments and posture correction techniques.
How Chiropractors May Help:
Chiropractic Assessment
- A chiropractor may identify misalignments in the cervical spine that contribute to pain.
- At Ripple Chiropractic, we use a comprehensive structural analysis to determine the root cause of neck discomfort.
Chiropractic Adjustments
- Spinal adjustments may help restore neck mobility and reduce tension.
- Chiropractic care may relieve stiffness, soreness, and postural issues.
Soft Tissue Therapy
- Techniques like massage therapy, myofascial release, and trigger point therapy may help relax tight muscles.
- Helps increase blood circulation and enhance healing.
Postural Education
- Chiropractors provide guidance on workplace ergonomics, sleeping positions, and movement habits.
- Proper posture helps prevent future episodes of neck pain.
How to Schedule an Appointment
If you’d like to book an initial consultation, call us on 1800 747 753 or fill out our online booking form.
FAQs
How often should I do neck pain relief exercises?
Most neck pain relief exercises should be done 1-2 times per day to maintain flexibility and reduce stiffness. However, if you experience increased discomfort or fatigue, reduce frequency or intensity. A chiropractor can provide a tailored plan based on your condition.
Can poor posture cause neck pain?
Yes, poor posture—such as slouching, text neck, or improper desk ergonomics—places excess strain on the cervical spine, leading to stiffness and muscle tightness. Adjusting your workstation and being mindful of your posture can help prevent chronic neck pain. A chiropractor can assess and correct posture-related issues to prevent long-term discomfort.
Are chiropractic exercises for neck pain safe?
Yes, when performed correctly. These chiropractic exercises may help improve mobility and reduce muscle tension. However, if you experience sharp pain, dizziness, or worsening symptoms, stop immediately and consult a chiropractor. Those with herniated discs or past injuries may require modifications to their routine.
Can a chiropractor help if I have limited neck mobility?
Yes, chiropractic adjustments may help restore movement, improve flexibility, and reduce stiffness in the neck. Misalignment, muscle tension, or past injuries can restrict mobility, but chiropractic care can provide targeted adjustments, soft tissue therapy, and exercises to restore normal function.
When should I see a chiropractor for neck pain?
You should seek chiropractic care if your neck pain lasts longer than two weeks, worsens over time, or is accompanied by numbness, tingling, or headaches. Early intervention can prevent chronic pain and potentially improve long-term mobility.
General Information Disclaimer: The content provided here is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always seek the advice of your health professional with any questions you may have regarding a medical condition. The information on this site is general in nature and may not reflect current medical developments or research. Your reliance on any information provided by this site is solely at your own risk.
