If you’re constantly battling neck pain, you’re not alone. Long hours at a desk, poor posture, and screen time overload can all lead to a stiff, achy neck. But before you rush off to your chiropractor, try these five simple exercises to ease the tension and strengthen your neck:
- Chin Tucks
Perfect for tech neck! Sit or stand tall, gently draw your chin back (like you’re giving yourself a double chin), and hold for 5 seconds. Repeat 10 times to help reset your posture. - Upper Trapezius Stretch
Drop your right ear toward your right shoulder. Gently place your right hand on top of your head to deepen the stretch. Hold for 20 seconds, switch sides. This targets those tight muscles at the sides of your neck. - Shoulder Blade Squeezes
Pull your shoulder blades back and down, like you’re trying to hold a pencil between them. Hold for 5 seconds. Do 2 sets of 10. Strong shoulders support a pain-free neck. - Levator Scapulae Stretch
Turn your head 45 degrees to the left, then tuck your chin toward your chest. Gently use your left hand to add pressure. Hold for 20 seconds. Repeat on the right. This relieves the deep, nagging tension. - Wall Angels
Stand with your back and arms flat against a wall, elbows bent at 90 degrees. Slowly raise and lower your arms like making a snow angel. Do 10 reps to improve mobility and posture.
These exercises can help reduce neck pain and build strength so you can rely less on regular treatments. But if your pain persists, it’s worth checking in with a chiropractor to rule out anything more serious.
Your neck deserves better than a life of scrolling slump—get moving! 🌀💪
