Exercises for the neck
Neck exercises
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
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
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.
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.
Join our free online physical activity sessions
Join our Introduction to Physical Activity session to explore barriers to increasing your activity levels. We'll help you identify simple ways to incorporate more activity into your daily life.
You could also join our Chi Me gentle movement classes online. This gentle exercise is based on the principles of Tai Chi, with seated options available, making it perfect for all ages and abilities.
Order your free Let's Move resistance band in our shop
Add gentle resistance to your workouts with our free Let’s Move resistance band. A versatile, low-impact essential to support your movement, strength and wellness goals. Shipping is free too!
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