Which exercise is best for neck pain?

Neck pain is a common problem that affects millions of people worldwide. It can result from poor posture, long hours of sitting, stress, or even sleeping in an awkward position. While medication and therapy can help, specific neck exercises are among the most effective ways to reduce pain, improve flexibility, and prevent future discomfort.

Neck Stretches

Gentle stretching helps relieve tension in tight muscles.

• Side Neck Stretch: Sit or stand tall. Slowly tilt your head toward your right shoulder and hold for 15–30 seconds. Repeat on the left side.

• Forward Neck Stretch: Slowly bring your chin to your chest and hold for 15–30 seconds.

Neck Strengthening Exercises

Strengthening neck muscles supports proper posture and reduces strain.

• Chin Tucks: Sit upright and gently tuck your chin toward your neck, creating a double chin. Hold for 5 seconds and repeat 10 times.

• Isometric Neck Exercise: Press your palm against your forehead and resist the pressure without moving your head. Hold 5 seconds and repeat 5–10 times.

Shoulder and Upper Back Exercises

Tight shoulders and upper back can contribute to neck pain.

• Shoulder Blade Squeeze: Sit or stand tall, squeeze your shoulder blades together, hold 5 seconds, and repeat 10–15 times.

• Shoulder Shrugs: Lift shoulders up toward your ears, hold for 2–3 seconds, and release. Repeat 10–15 times.

Posture Correction Exercises

Good posture prevents neck strain and long-term problems.

• Wall Angels: Stand with your back against a wall, arms bent at 90 degrees. Slowly raise your arms upward and bring them down while keeping them in contact with the wall. Repeat 10 times.

• Seated Rows with Resistance Band: Pull the band toward your torso while keeping elbows close to your body. This strengthens upper back and supports neck alignment.

Aerobic and Mobility Activities

Low-impact activities like walking, swimming, or yoga improve blood circulation and flexibility, helping reduce stiffness and pain.

Tips to Maximize Benefits:

• Perform exercises slowly and avoid sudden movements.

• Maintain proper posture throughout the day.

• Combine stretching, strengthening, and posture exercises for best results.

• Stop immediately if you feel sharp or severe pain.

Persistent or severe neck pain, numbness, tingling, or weakness in arms and hands may require professional evaluation.Neck exercises, when performed correctly, can significantly reduce pain, improve mobility, and prevent future injuries. Consistency is key — even 5–10 minutes a day can make a noticeable difference.