Exercises for the neck

Introduction

These neck exercises are helpful for problems affecting the neck and neck pain.

Remember to drink water while you're exercising and make sure you have plenty of space around you to avoid injury.

It's a good idea to start slowly and build up gradually if you're new to exercise. For more information and tips on getting started, see our Getting started with exercise page.

Get advice and support from a healthcare professional or fitness instructor if you have any concerns about starting a new exercise plan.

Exercises for the neck and back

Neck Tilt Stretch

Head tilt (side-to-side)

It's best to sit down for this exercise to help you balance. Tilt your head down towards your shoulder, leading with your ear. Gently tense your neck muscles and hold for five seconds. Return your head to the centre and repeat on the opposite side. Repeat five times on each side.

Head Turn

Head turn

It's best to sit down for this exercise to help you balance. Turn your head towards one side, keeping your chin at the same height. Gently tense your neck muscles and hold for five seconds. Return your head to the centre and repeat on the opposite side. Repeat five times on each side.

If this is uncomfortable to do while you're standing or sitting, try it while lying down, so that your head is supported.

Head Tilt Forward Chin to Chest Neck Stretch

Chin to chest

Sit or stand, keeping a good posture. It's best to sit down if you have trouble balancing. Slowly tilt your head down to rest your chin on your chest. Gently tense your neck muscles and hold for five seconds. Repeat five times.

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