Neck pain is a common complaint for many people—especially those who spend long hours at desks, on devices, or under stress. The good news? Relief may be closer than you think. By simply performing these 5 neck stretches to help with neck pain, you can ease tension, improve mobility, and reduce discomfort—often without the need for medication.

At Family Life Chiropractic in Newcastle, we frequently recommend these gentle, effective stretches as part of a holistic approach to neck health. Whether you’re experiencing mild stiffness or persistent pain, these movements can support your recovery and help you feel more comfortable in everyday life.

You don’t need special equipment or a gym to relieve neck tension—just a few minutes and a comfortable place to sit or stand. These five neck stretches are simple, safe, and can be done almost anywhere, whether you’re at home, at your desk, or on the go. They’re designed to target the most common areas of neck tightness and help restore ease of movement.

• Sit upright with a straight back and shoulders.

• Place one hand under your buttock on the same side to stabilize and immobilize that arm.

• Slowly tilt your head away from the immobilised arm until you feel a gentle stretch along the side of your neck and upper shoulder.

• Hold for 30 seconds.

• Repeat 3 times on each side.

This stretch targets the trapezius muscle, which often tightens due to stress or poor posture.

• Sit or stand tall with a straight back and shoulders relaxed.

• Rotate your head slightly towards one side and then tilt your chin down towards your chest and towards your shoulder (as if looking into your front pocket).

• You should feel a stretch along the back and side of your neck, extending to your shoulder blade.

• Hold for 30 seconds.

• Repeat 3 times on each side.

This stretch targets the levator scapulae muscle, commonly tight in people who sit at desks or use computers for extended periods.

Stretching can be incredibly beneficial—but only when done correctly. To get the most out of your Neck Stretches to Help with Neck Pain and avoid injury, keep these safety tips in mind:

• Move slowly and mindfully: Avoid sudden or jerky movements. Ease into each stretch gently to allow the muscles to lengthen gradually.

• Never push into pain: You should feel a mild to moderate stretch—not pain. Stretching should never feel sharp, stabbing, or cause discomfort. If it does, stop immediately.

• Keep your breathing steady: Breathe deeply and regularly while holding each stretch. This helps oxygenate your muscles, encourages relaxation, and allows you to go deeper into the stretch naturally.

• Stay within your range: Everyone’s flexibility is different. Don’t compare yourself to others—stretch to the point that feels right for your body.

• Be consistent, not forceful: It’s better to stretch regularly with a gentle approach than to overdo it in one session. Consistency builds flexibility and resilience over time.

• Use good posture as a foundation: Sit or stand tall before starting any neck stretch. This helps you target the correct muscles and avoid compensation from other areas.

• Consult a professional if needed: If you experience sharp pain, numbness, dizziness, or worsening symptoms, stop immediately and seek advice from a chiropractor or healthcare provider. It may indicate an underlying condition requiring tailored care.

Following these tips ensures you’re getting the full benefit of your Neck Stretches to Help with Neck Pain while protecting your body and supporting long-term spinal health.