Pain Free Working
Exercises

Easy Stretches for Neck Pain Relief

Is your desk job increasing pain and stiffness in your neck?

Try out these stretches that improve neck flexibility and range of motion to relieve stiffness and promote better posture, courtesy of Spine Health. If you’re new to neck stretches, take it easy at first, stretching every other day or once a day. Once you’re more comfortable, you can build up to 2 or 3 times a day.

Bending Forward

This stretch targets the back of your neck.

Sit up straight with your shoulders relaxed. Look in front of you, then gradually take your gaze from in front of you to the ground, slowly moving your head along with your gaze. Once you’ve gone as far forward as you can go, hold it for 5 seconds, then return to the starting position.

Bending Backward

This stretches the front of the neck, as well as the muscles in the base of your skull to your upper back.

Sit upright, keeping your shoulders and back still. Slowly bring your gaze from the wall in front to the ceiling, gently tilting your head as far back as you can without exacerbating the existing pain or strain. Hold the position for 5 seconds, then bring your head back to the starting position.

Bending Side to Side

This one stretches out the sides of your neck.

Keep your back and shoulders stationary, then gradually bring your left ear towards your left shoulder. Once you reach your maximum stretch, hold the position for 5 seconds, then bring your head back to neutral. Repeat on the right side.

Turning Side to Side

This one targets the sides, and is slightly more difficult compared to the rest. It’s important that you only turn as far as you can without straining your neck further, even if only reach partway. Always listen to your body.

Keep your back straight and your shoulders relaxed. Turn your head slowly to the left without increasing your pain, then hold for 5 seconds. Return to neutral position, then repeat on your right.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.