Exercises To Relieve Neck Pain And Tension 

Most of us are guilty of sitting at a computer for long, sleeping awkwardly and maintaining a poor posture. Consequences for these include having a tight, sore and sometimes painful neck. If this sounds familiar then perhaps it’s time you learn a few exercises to help alleviate these neck problems. Let’s look at them below:


7 Exercises To Relieve Neck Pain And Tension

1. Rotation

You can perform this Exercises To Relieve Neck Pain And Tension while seated or standing. Look straight ahead, then rotate your head to the left as you would if you wanted to look at somebody on your left. For maximum effect assume the person you’re supposedly looking at is a little back but be careful not to overstretch to avoid injuries. Now rotate to the opposite direction after holding for not more than 30 seconds. Repeat this action severally.


2. Chin up, chin down

Connect your chin to your chest and hold for 10 to 30 seconds. You can use your hands to press harder against the chest and the release. Do this repeatedly

3. Side Tilt

Either seated or standing, ensure your torso is straight. Then tilt your head to the right with the objective being to connect the ear and the shoulder. You can use your hands to press against your shoulder to tilt further. Hold for 10 to 30 seconds and then return to the straight position. Repeat the same in the opposite left direction.

4. Back Tilt

It’s the same as the side tilt only now you tilt backward until the back of the head connects with the traps. Press down your forehead as this will deepen the tilt and hold for maximum 30 seconds. Repeat this severally

5. Sit-ups

Sit-ups are famous workout for abs but no muscle can be worked out in isolation. Ask anyone who has done sit-ups and they’ll tell you they feel it more in the neck than in the abs. The trick is to ensure your chin and chest connect as you do them.

6. Tighten/Release

This is the simplest of all exercises all you have to do is tighten your neck and release. Tighten for five seconds and then release. Do this repeatedly.

7. Bobbing your head

This is listed last because it isn’t an exercise per se but it can help with neck stiffness. To bob your head is to simply tilt your head up and down in response to music. If you love music, especially a genre like Hip Hop and Rock, put it on and bob your head, you will feel better.


The above sore neck stretching exercises can be helpful for mild discomfort around the neck but should your pain persist, it is advisable to see a doctor who will determine if there are more serious underlying conditions causing the discomfort.