Exercise library

Neck exercises

Exercises and stretches for a stiff or painful neck.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Chin TuckEncourages gentle neck alignment through a small, comfortable tucking motion.NeckEarly rehabView details

Neck Rotation RangeSlow, controlled turning of the head side to side within a comfortable range to restore rotation.Cervical spineEarly rehabView details

Neck Side Flexion StretchA gentle ear-to-shoulder stretch, held briefly, to ease tight upper trapezius and neck muscles.Cervical spineEarly rehabView details

Isometric Neck HoldGentle resistance pushing the head into a supporting hand without movement, rebuilding neck muscle endurance safely.Cervical spineStrength phaseView details

Standing Chin RetractionDrawing the chin straight back to correct forward-head posture, a common driver of tension-type headaches.Cervical spineEarly rehabView details

Levator Scapulae StretchA diagonal neck stretch looking down and away to lengthen a commonly tight muscle behind the shoulder blade.Cervical spineMobility phaseView details

Deep Neck Flexor Endurance HoldA gentle sustained chin-nod that holds the deep muscles at the front of the neck in a light contraction to build their endurance.Cervical spineStrength phaseView details

Prone Neck ExtensionLying face down over the edge of a bed and slowly lifting the head against gravity to strengthen the muscles at the back of the neck.Cervical spineReturn to functionView details

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Using these exercises safely

This is general information only. Please do not start these exercises without guidance from a physiotherapist who has assessed you. Stop if pain is sharp or does not settle, and seek advice. Using them without an assessment is at your own risk.

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

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