The 6 Best Exercises to Decrease Neck Pain

While these exercises are very effective for decreasing neck pain, you should be careful when carrying them out and adapt them to your ability level. Remember not to push yourself too far so that you don't damage this area.

Neck pain is a common symptom that usually occurs when the muscles contract due to bad posture, a physical overexertion, or an injury.

It frequently occurs in those who usually work sitting down, but it can also happen to those who have constant sleeping problems.

The pain tends to be accompanied by a stiff and tense sensation. This makes head movement and normal daily activities difficult.

While it can be improved slightly with rest and some conventional relaxants, it’s always recommended that you practice exercises that stimulate circulation and accelerate its recuperation.

We want to use this opportunity to share the 6 best exercises. Try them to decrease neck pain!

1. Walking

An exercise as simple as walking can be great for decreasing cervical pain, especially when it’s caused by poor posture and stress.

This should be done with good posture, since walking with poor posture could make the problem worse.


What should you do?

  • Walk for 5-10 minutes, keeping your chest up, shoulders back, and your head in a neutral position.
  • Once your muscles start to relax, try to turn your head.

2. Resting exercise

While this type of exercise doesn’t involve moving your neck to alleviate stiffness, it’s a great option for promoting relaxation in areas that are tense. 

What should you do?

  • Lay down on a firm surface – this can be a yoga mat. Put your head in a resting position so that your shoulders are well aligned.
  • Inhale and exhale repetitively without moving your head.
  • Carry out this exercise for 5 minutes.

3. Tilt your neck back and forth

Flexing exercises are activities that help to increase circulation in the neck while also facilitating oxygen and relaxing the affected muscles.

Although this practice involves more force, little by little it will help you achieve a more relaxed sensation in your neck.

What should you do?

  • Sit in a comfortable chair. Try to tilt your head back as if you were trying to look at the ceiling. 
  • While doing this, open your mouth slightly to free any tension in your jaw. Be sure that your back is straight.
  • Keep this position for 2-3 seconds and then return to your starting position.
  • Then, tilt your head forwards until your chin is almost touching your chest.
  • Repeat 3 times each way.

4. Elevate your shoulders

While your neck is in the most pain because of tension, the movement of your shoulders can help to accelerate its recuperation.

This helps to relax the muscles around the neck and, with time, improves circulation. 

What should you do?

  • Sit in a comfortable position with you hands on your thighs or knees and your back straight.
  • Elevate your shoulders as if you were trying to touch them to your ears. After holding this position for 2 seconds, return to your starting position.
  • Repeat this movement 5 or 6 times until you feel more relaxed.

5. Side to side turns

This type of exercise should be done carefully, since an abrupt movement can increase tension in the affected area.

It’s effective for fighting neck pain, not only because it calms the pain, but also because it combats inflammation in your muscles. 

What should you do?

  • Sit with your back supported by the back of the chair. Put your hands on your knees and turn your head to the right.
  • Try to stretch it as much as possible, so that your chin lines up with your shoulders.
  • Keep this position for 2 seconds and then return to the starting position.
  • Then, turn your head to the left and repeat the same movements.
  • Repeat the turns 5 or 6 times on each side.

6. Rotate your head

This easy activity can be used to relax your neck, especially when stress or bad posture are putting tension on the muscles.

What should you do?

  • Sit straight, with your back erect, and your hands on your legs.
  • Try to stretch your neck as much as possible and then move your head in circles.
  • Do this 8-10 times and then rest.

Is your neck stiff or in pain? Find a comfortable place and work to practice these simple exercises to help it recover and decrease neck pain.