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Neck pain and stiffness exercises

Key points about neck pain and stiffness exercises

Do you have a sore or stiff neck? There's good news!
Simple stretches can often help relieve some pain and support you to feel better.
Gentle movement helps healing.
Below are a few exercises to try.

Woman tilts head doing neck pain exercise

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Stress and tension in your body, as well as sitting for long periods of time, often contribute to neck pain and stiffness. Regular movement and stretching helps to strengthen the muscles of your neck and shoulders, increase your flexibility and decrease pain. Read more about neck pain.

Remember it's important to talk to your healthcare provider or physiotherapist if your neck pain persists.

A couple of tips:

Start in a relaxed position, standing or sitting in a chair and looking forward.
Relax as you move, move slowly and aim for a gentle stretch.
Breathe in and out deeply when you stretch.
For best results, try to do a couple of these exercises daily.

Always remember:

These exercises shouldn't hurt. If you feel pain, stop.
If your neck still hurts a lot after trying these exercises, you have any health conditions, or your neck pain is affecting your ability to go about your daily activities, talk to your healthcare provider or a physiotherapist.

Tilt your head towards your shoulder until you feel a gentle stretch.
Hold: 15–30 seconds.
Lift your head back to the middle, then tilt it to the other side. Hold.
Repeat: 2–3 times on each side.

Slowly turn your head to one side until your chin is over your shoulder, or as far as comfortable.
Hold: 15–30 seconds.
Slowly turn your head to the front, then to the other side.
Repeat: 2–3 times each side.