Neck Pain Exercises: Loosen and Strengthen

14 November 2026 5 min read

A stiff neck in the morning, a pulling sensation between the shoulder blades in the afternoon, or headaches after a long day on the laptop: neck complaints are among the most common everyday ailments of all. The good news is that targeted neck pain exercises can often help loosen tension and prevent new complaints.

Usually there are no serious causes behind it, but rather a mix of long periods of sitting, too little movement, a forward-leaning head posture and stress. The muscles become fatigued, tighten and respond with pain. Movement is often the best remedy here.

Important first: if the pain occurs after an accident, radiates into your arms or hands, is accompanied by numbness, dizziness or fever, or does not improve over a longer period, please have it checked by a doctor.

Where neck pain comes from

Your head is heavier than you might think. If you tilt it forward while looking at your phone or screen, your neck muscles have to do significantly more holding work. Over hours, this leads to fatigue and tension.

Typical triggers are:

Long periods of sitting with the head pushed forward and rounded shoulders
Lack of movement in the upper body, especially in the thoracic spine
Weak back and shoulder muscles that do not stabilise the head well
Stress, which often unconsciously leads to raised shoulders
Unfavourable sleeping position or an unsuitable pillow

The link with stress is often underestimated. You can find more on how tension in the mind turns into tension in the body in our article on stress.

Neck pain exercises for loosening

You can do the following exercises at the office, at home or after training. Move slowly, in a controlled way and always within the pain-free range. A slight pulling sensation is fine, a stabbing pain is not.

Side neck tilt: Sit up straight, let your shoulders drop and tilt your ear towards your shoulder. Hold for 20 to 30 seconds, breathe calmly, then switch sides.
Chin tuck: Move your chin horizontally backwards, as if you were making a double chin. The back of your head becomes long. Hold for 2 seconds, 10 repetitions.
Shoulder circles: Lift your shoulders towards your ears, then move them backwards and down. 10 slow circles backwards, 5 forwards.
Chest opener in the doorframe: Place your forearms against the sides of the doorframe and take a small step forward until you feel a stretch in your chest. Hold for 30 seconds.

Exercises for strengthening

Loosening alone is often not enough. To relieve your neck in the long term, you need strong muscles in the upper back and shoulder girdle. These muscles hold your shoulders in a favourable position and take some of the holding work off your neck. Start with light resistance, focus on clean execution and only increase the load once the exercises feel easy. Two to three sessions per week is a good guideline.

Squeezing the shoulder blades together: Sitting or standing, pull your shoulder blades back and down, hold for 3 seconds, release. 12 to 15 repetitions.
Isometric pressing: Place one hand on your forehead and gently press your head against it without moving it. Hold for 5 to 10 seconds. Then do the same to the side and with your hand on the back of your head.
Band rows: Anchor a resistance band at chest height and pull your elbows backwards, close to your body. 3 sets of 12 repetitions.

Exercises for the entire core also relieve the neck, because a stable posture is built from the bottom up. The Plank is a good classic for this, as long as you keep your neck long while doing it. Calm, controlled Pilates exercises additionally train your posture.

Mini routine for the workday

Plan two to three short breaks during the day, about five minutes each:

10 chin tucks
20 seconds of side neck tilt per side
10 shoulder circles backwards
12 times squeezing the shoulder blades together
get up briefly and walk a few steps

Everyday tips against neck tension

Exercises work best when you also adjust your everyday life a little.

Screen at eye level: The top edge of the screen should be roughly at eye level.
Raise your phone: Hold the phone up in front of your face rather than tilting your head down.
Change your posture: The best posture is the next one. Switch regularly between sitting, standing and walking.
Warmth: A warm shower or a heat pad can loosen tense muscles.
Mobilise fascia: Gentle rolling of the shoulder and upper back muscles can feel good. You can learn how this works in the article on fascia training. It is better not to roll the neck itself.

Frequently asked questions

How often should I do the exercises?

Short and regular works better than rare and long. Ideal are several small sessions spread over the day, plus two to three strength sessions per week for the back and shoulders.

Can I train with neck pain?

For mild tension, movement usually feels good. However, avoid exercises that increase the pain, and have acute or severe complaints checked by a doctor.

Does strength training help against neck pain?

Targeted training for the upper back, shoulders and trunk can improve posture and resilience, and thus help prevent many complaints.

Conclusion: movement is the best neck care

Neck pain usually develops gradually through posture, lack of movement and stress. With a combination of loosening and strengthening exercises, small breaks in your everyday life and regular back training, you can do a lot for your neck.

Want to train specifically against tension? On our page on back you will find further tips, and with free coaching at update Fitness a coach will put together a programme that suits your body.