Neck pain exercises at home
Ease a stiff neck and build endurance in the muscles that hold your head up.
Welcome to your neck program. We will ease stiffness first, then build the deep muscles that support your head.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious neck pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start.
The program: 3 phases
Movements should feel easy and controlled. Stop any exercise that makes you dizzy or sends symptoms into your arm.
Phase 1: Ease and move
Restore comfortable movement · Daily- Chin tucks2 × 10 reps
Sit tall with your eyes looking straight ahead.
Gently glide your chin straight back, making a double chin. Hold, then relax.
Tip: Keep your eyes level. Do not nod your head down.
- Neck turns2 × 8 reps
Sit tall with your shoulders relaxed.
Slowly turn your head to look over one shoulder, then back to the centre, then to the other side.
Tip: Move only as far as is comfortable. Range improves over the days.
- Neck side bends2 × 8 reps
Sit tall and look straight ahead.
Slowly tip your ear toward your shoulder, then return to the centre and repeat on the other side.
Tip: Keep your shoulders level. Bring the ear down, not the shoulder up.
- Shoulder blade squeeze2 × 10 reps
Sit or stand tall with your arms relaxed.
Squeeze your shoulder blades together and slightly down. Hold, then release.
Tip: Imagine holding a pencil between your shoulder blades.
Phase 2: Stretch and hold
Loosen tight muscles and build endurance · Daily- Upper trapezius stretch3 × 30s hold
Sit tall and hold the side of your chair with one hand.
Tip your ear away from that hand until you feel a gentle stretch along the top of your shoulder. Hold.
Tip: Let your breathing slow down. The stretch should feel easy.
You'll need: chair
- Levator scapulae stretch3 × 30s hold
Sit tall and hold the side of your chair with one hand.
Turn your nose toward the opposite armpit and gently drop your chin until you feel a stretch. Hold.
Tip: Use your other hand only for very light extra pressure.
You'll need: chair
- Deep neck flexor hold5 × 10s hold
Lie on your back with your knees bent and your head resting on the bed.
Tuck your chin gently, then lift your head just a centimetre off the bed. Hold.
Tip: Your chin stays tucked the whole time.
You'll need: bed or mat
Phase 3: Strengthen
Endurance for long days at a desk · Every other day- Deep neck flexor hold5 × 20s hold
Lie on your back with your knees bent and your head resting on the bed.
Tuck your chin gently, then lift your head just a centimetre off the bed. Hold.
Tip: Your chin stays tucked the whole time.
You'll need: bed or mat
- Band pull-aparts3 × 12 reps
Hold a band in front of you at shoulder height, hands shoulder-width apart.
Pull the band apart by moving your hands out to the sides, then return with control.
Tip: Keep your arms nearly straight and your ribs down.
You'll need: resistance band
- Shoulder blade squeeze3 × 12 reps
Sit or stand tall with your arms relaxed.
Squeeze your shoulder blades together and slightly down. Hold, then release.
Tip: Imagine holding a pencil between your shoulder blades.
- Chin tucks2 × 10 reps
Sit tall with your eyes looking straight ahead.
Gently glide your chin straight back, making a double chin. Hold, then relax.
Tip: Keep your eyes level. Do not nod your head down.
Great job. Take regular breaks from screens today, and bring the screen up to eye level.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Dizziness, double vision or blurred vision when you move your neck?
- Any trouble speaking or swallowing?
- Sudden falls or legs giving way without warning?
- Numbness, pins and needles or weakness in your arms or hands?
- Did your neck pain start after a fall, a car accident or a blow to the head?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your neck is coping, you move up a phase.
Questions
How often should I do neck pain exercises?
In this program, phase 1 (ease and move) is daily; later phases are every other day. Little and often works best, and rest days let the neck adapt.
Should neck pain exercises hurt?
Movements should feel easy and controlled. Stop any exercise that makes you dizzy or sends symptoms into your arm.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your neck settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: dizziness, double vision or blurred vision when you move your neck.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.