Many neck problems are tied to posture and tight upper back and shoulder muscles. These exercises focus on gentle motion, the deep neck muscles, and the shoulder blades.
General education only. These exercises are common, widely recommended options, but they are not a substitute for an evaluation or a program designed for you by your provider or physical therapist.
Check with your provider first — especially after a procedure, injection, surgery, or a new injury, or if you have osteoporosis, a heart or lung condition, or balance problems.
Stop if pain becomes sharp or keeps getting worse, or if you notice new numbness, tingling, or weakness, and contact our office.
Call 911 or go to the emergency room for new loss of bladder or bowel control, numbness in the groin or inner thighs, rapidly worsening leg weakness, back pain with fever, or pain after a fall or other trauma. Call us at (318) 855-3291 with other concerns.
Move gently: do neck motions slowly in a pain-free range. Avoid fast head circles. If any movement causes dizziness, vision changes, or pain, numbness, or tingling down the arm, stop and contact your provider.
Exercises by condition
If you know your diagnosis, start here. These are general patterns. Your provider or physical therapist may recommend something different for you.
A neck strain is an overstretch of the neck and upper-shoulder muscles, often from awkward sleeping, long periods looking down, or a sudden movement. It typically causes stiffness and aching that improves over days to weeks. (After a car accident or fall, get evaluated before exercising.)
General approach: Keep the neck gently moving rather than holding it still. Start with easy range of motion and stretches; after the first few days, add posture strengthening as comfort allows.
Forceful stretching, fast head movements, and long stretches of looking down at a phone or screen.
Spondylosis (arthritis / degenerative changes)
Cervical spondylosis is age-related wear of the discs and joints in the neck. It commonly causes stiffness and achiness, sometimes with headaches at the base of the skull.
General approach: Gentle, regular mobility within a comfortable range, posture work, and shoulder-blade strengthening are usually the focus.
Tipping the head far back or forcing end-range rotation, and neck circles.
Disc herniation
A herniated disc in the neck can press on a nerve and cause pain, numbness, tingling, or weakness that travels into the shoulder blade, arm, or hand.
General approach: Gentle chin tucks (retraction) — a McKenzie-style movement — are commonly used, along with posture and shoulder-blade exercises. A physical therapist can tailor the program.
Early on, avoid prolonged head-down posture, repeated chin-to-chest bending, and heavy lifting or overhead work. Skip the doorway stretch if it causes tingling in your arm or hand.
Watch your arm symptoms. If pain, numbness, or tingling spreads farther down the arm during or after an exercise, stop that exercise and contact our office. New weakness, clumsiness of the hands, or trouble walking needs prompt medical attention.
Go slow and gentle. Move smoothly, breathe normally, and stay within a comfortable range. A mild stretch or muscle effort is expected; sharp pain is not.
Pick your position. Stretches are grouped by position — lying down, seated in a chair, standing, or against a wall or doorway — so you can choose what works for your mobility and balance.
Start small. Begin with the low end of the suggested range (for example, 1 set) and build up over one to two weeks. Gentle stretches can be done daily; strengthening is typically done 2–4 days a week.
Watch the next day. Mild soreness that settles within a day is common. If pain is clearly worse the next day, cut back or stop and check with us.
Use a sturdy chair without wheels, and stand near a counter for balance.
Stretches & mobility
Lying down
Chin tuck (lying)
Lying down
Activates the deep neck muscles with your head supported.
Lie on your back with a small pillow or folded towel under your head.
Gently nod your chin down as if making a double chin, pressing the back of your head lightly into the pillow.
Hold, then relax.
Hold 5 seconds · 8–10 repetitions
Seated / chair
Chin tuck (seated)
Seated / chair
The most common posture exercise for the neck.
Sit tall with shoulders relaxed and eyes forward.
Slide your head straight back, keeping your chin level — don’t tilt up or down.
Hold, then relax forward.
Hold 3–5 seconds · 8–12 repetitions · several times a day
Neck range of motion
Seated / chair
Keeps the neck moving in all directions.
Sit tall. Slowly turn your head to look over one shoulder, then the other.
Tilt one ear toward the same shoulder, then the other side.
Gently lower your chin toward your chest, then return to neutral.
5–10 slow repetitions in each direction
Upper trapezius stretch
Seated / chair
Eases tightness along the top of the shoulder.
Sit tall and hold the edge of the chair seat with your right hand.
Gently tilt your left ear toward your left shoulder until you feel a stretch on the right side of your neck.
Hold, then switch sides.
Hold 20–30 seconds · 2–3 times each side
Levator scapulae stretch
Seated / chair
Stretches the muscle running from the neck to the shoulder blade.
Sit tall, holding the chair seat with your right hand.
Turn your nose toward your left armpit and gently lower your chin.
Hold, then switch sides.
Hold 20–30 seconds · 2–3 times each side
Wall / doorway
Wall chin tuck
Wall / doorway
A standing posture reset.
Stand with your back, shoulders, and head against a wall, heels a few inches out.
Gently tuck your chin and slide the back of your head up the wall, lengthening your neck.
Hold, then relax.
Hold 5 seconds · 8–10 repetitions
Doorway chest stretch
Wall / doorway
Opens tight chest muscles that pull the shoulders and head forward.
Stand in a doorway with forearms on the door frame, elbows at about shoulder height.
Step one foot through and gently lean forward until you feel a stretch across your chest.
Keep your neck relaxed and don’t overarch your back.
Hold 20–30 seconds · 2–3 times
Tip: Lower the elbows if you feel any tingling in your hands.
Strengthening
Scapular squeeze
Seated / chair
Strengthens the muscles between the shoulder blades.
Sit or stand tall with arms relaxed.
Gently squeeze your shoulder blades back and down, as if tucking them into your back pockets.
Hold, then relax. Keep your shoulders away from your ears.
Hold 5 seconds · 10–15 repetitions
Wall slide
Wall / doorway
Builds shoulder blade control and posture.
Stand with your back against a wall, arms in a “goalpost” position with elbows bent and backs of hands toward the wall.
Slowly slide your arms up as far as comfortable while keeping contact with the wall, then slide back down.
Keep your chin gently tucked.
8–12 repetitions · 1–2 sets
Tip: If your arms can’t touch the wall, do it standing slightly away from it.
Isometric neck press
Seated / chair
Strengthens neck muscles without moving the joints.
Sit tall. Place your palm on your forehead.
Gently press your head into your hand while your hand resists — no movement should occur. Use light effort.
Repeat with your hand on the back of your head and on each side.
Hold 5 seconds · 5 repetitions each direction
Resistance band exercises
Resistance bands are an inexpensive way to add gentle strengthening at home.
Band colors are not standardized. Each brand uses its own color code, so check the package. In general, lighter colors (such as yellow or tan) offer the least resistance and darker colors (such as blue, black, or gray) offer the most.
Start light. Choose a band that lets you do 10–15 slow, controlled repetitions with good form, with the last few feeling moderately challenging — not straining.
Progress gradually. When 15 reps feel easy for two or three sessions in a row, try a slightly heavier band or stand a bit farther from the anchor. Change only one thing at a time.
Anchor safely. Use a door anchor on the hinge side of a closed door, or loop the band around a heavy, stable object. Never anchor to something that can move.
Check the band. Look for nicks, tears, or sticky spots before each use, and replace worn bands. Keep the band away from your face, and let it return slowly rather than snapping back.
If you have a latex allergy, choose latex-free bands.
Band row
Seated / chair
Strengthens the upper back to support neck posture.
Anchor the band at chest height or loop it around your feet while seated.
Pull your elbows back close to your sides while squeezing your shoulder blades together.
Return slowly.
10–15 repetitions · 1–3 sets
Band pull-apart
Standing
Targets the upper back and rear shoulders.
Hold a light band in front of you at shoulder height with both hands, arms straight.
Pull your hands apart, bringing the band toward your chest while squeezing your shoulder blades.
Return slowly. Can be done seated.
10–15 repetitions · 1–3 sets
Tip: Keep your shoulders down and neck relaxed.
Band external rotation, both arms
Seated / chair
Strengthens the rotator cuff and posture muscles.
Sit or stand tall holding a light band with both hands, elbows bent 90° and tucked at your sides.
Keeping elbows at your sides, rotate your forearms outward to stretch the band.
Return slowly.
10–15 repetitions · 1–3 sets
Trusted resources
For more illustrated, free information from reputable organizations:
This information is general education and is not medical advice. It does not replace an individualized evaluation or physical therapy program. Exercise carries some risk; stop and contact your provider if symptoms worsen.
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