3 Simple Stretches to Relieve Neck Pain

Do you have neck pain after sitting at a desk all day, working for hours at a computer, or having experienced a neck injury?  Do you have tingling and/ or numbness in the arms and hands or  headaches spreading from your neck? If so,  you can probably benefit from these 3 simple neck stretches! It will only take three to five minutes!

Our spine needs to be in alignment with the line of gravity. Weak muscles of the trunk and neck or poor postures (such as head forward, repetitive leaning over, hunched shoulders, or looking in one direction) can create muscular fatigue, joint compression and musculoskeletal imbalance. Perform these three stretches 2-3 times a day can probably decrease your symptoms dramatically!

Exercise chin tuck Cervical Retract (Chin-tuck)

  • Sit or stand, look straight forward.
  • Tuck chin in for 10 seconds.
  • Return to start position.

Special instructions: To progress, place finger on chin, apply backward pressure.

Perform 2 set of 3 repetitions, 3 times a day.

Rest 15 seconds between sets.



Exercise trapezius stretch Stretch Upper Trapezius

  • Place right arm behind back.
  • Grasp right arm with left hand as shown.
  • Bend neck sideway to the left as you pull your right arm.
  • Repeat the same on the other side.

Perform 1 set of 3 repetitions, 3 times a day.
Hold exercise for 10 seconds.


Exercise shoulder retract

Shoulder Retract

  • Stand with arms on the sides, elbows bent to 90 degrees.
  • Squeeze shoulder blades together as the arms rotate backward and outward.
  • Relax and repeat.

Perform 1 set of 3 repetitions, 3 times a day.
Hold exercise for 10 seconds.
This information is not intended as a substitute for proper health care. If you are being treated for a neck problem, exercise under the direction of your health care provider.