Best Neck Pain Relief Exercises: Your Daily Reset Button

If you’ve ever ended a long day at your desk rubbing your neck or feeling stiff, you’re not alone. Hours of sitting, screen time, and poor posture can cause tension and discomfort in the neck and upper back. The good news? A few simple stretches, done consistently, can make a big difference.

According to Dr. Abhishek Kumar Gupta, HOD Physiotherapy at Marengo Asia Hospitals, long periods of sitting—especially with slouched shoulders or a forward head—can overwork and fatigue the muscles around the cervical spine. This not only causes pain but can also reduce flexibility and affect your sleep and focus. Regular stretching helps by improving circulation, releasing tension, and restoring good posture.

Dr. Gupta recommends the following neck stretches:

🧘 Neck Tilt

• Sit tall with relaxed shoulders.
• Gently tilt your head to the right (ear to shoulder), without lifting your shoulder.
• Hold for 15–20 seconds, return to center, then repeat on the left.
• Do 2–3 times on each side.
  Loosens tight muscles along the sides of the neck.

🧘 Chin Tuck

• Sit upright and look straight ahead.
• Slowly pull your chin back, creating a “double chin.”
• Hold for 5 seconds, then release.
• Repeat 5–10 times.
  Improves posture and relieves strain at the back of the neck.

🧘 Neck Rotation

• Sit straight with relaxed shoulders.
• Turn your head to the right, looking over your shoulder.
• Hold for 15–20 seconds, return to center, and repeat on the left.
• Repeat 2–3 times each side.
  Eases tension along the upper spine.

🧘 Forward Neck Stretch

• Sit with hands in your lap.
• Drop your chin gently to your chest.
• Hold for 15–20 seconds, then return to neutral.
• Do 2–3 times.
  Stretches the back of the neck.

Key Tips:

• Stretch every 1–2 hours if you sit for long periods.
• Move slowly and breathe deeply.
• Mild tightness is okay, but stop if you feel sharp pain.
• Be consistent—relief builds over time.

“Think of these stretches as a reset button for your neck,” says Dr. Gupta. Done regularly, they can help prevent stiffness and promote long-term neck health.