Neck Pain: 6 Gentle Exercises You Can Do at Home (Pune Physio)

Whether it's from long screen hours, a bad night's sleep, or stress that lives in your shoulders, neck pain is something almost everyone deals with. These six exercises are safe for most people and take under 5 minutes. Move slowly, never push into sharp pain.

1. Chin tucks (10 reps)

Sit tall. Gently slide your chin straight back as if making a double chin. Hold 2 seconds.

2. Side neck stretch (30 sec × 2)

Sit tall. Slowly tilt your ear toward your shoulder. Use your hand for a gentle assist.

3. Slow neck rotations (5 each side)

Look slowly over one shoulder, then the other. Move smoothly, never force.

4. Upper trapezius release

Place one hand behind your back, tilt head to opposite side, hold 30 seconds. Releases the most-tense muscle in modern necks.

5. Scapular squeezes (10 reps)

Sit tall, gently draw shoulder blades back and down. Hold 3 seconds. Resets posture.

6. Thoracic extension over a rolled towel

Lie on your back with a rolled towel under your upper back. Relax and breathe for 1 to 2 minutes. Opens the upper back so the neck stops compensating.

When neck pain needs a physiotherapist

See a professional if pain travels down your arm, you have weakness, numbness, dizziness, headaches, or the pain hasn't eased in two weeks. YesPhysio9 treats neck pain at home across Aundh, Baner, Kothrud, and Wakad.