Do you sit at a computer to work, or stare down at your phone for extended periods and experience intense neck pain shortly after? If so, follow these simple at-home exercises performed by Dr. Greg Sher, to reduce neck pain, and learn how you can stretch your neck to counter these activities. These are easy neck exercises for headache and neck pain relief and are simple to follow so you can do them in the office or at home everyday!

3 Simple Neck Exercises for Headaches and Neck Pain Relief

1. The Chin Tuck

   A favorite among most people. This stretch is one of the most simple to perform wherever you are, and is one of the most effective neck exercises to relieve headaches and neck pain. Those guilty of hunching over at their desk with their shoulder hunched (all of us), will find that chin tucks are an effective method to align your posture and reduce pain.

   Do it: Start in a sitting position. Sit up straight with your back pushed all the way to the back of the seat and look forward with your head directly over your shoulders. Put your finger on your chin. Pull your chin and head straight back until you feel a good stretch at the base of your head and the top of your neck without moving your finger. Your chin should be brought the front of your throat as you keep your back straight. (There should now be some separation between the chin and finger). Hold this position for about 5 seconds. Bring your chin forward to your finger again. Repeat this motion as many times as you feel necessary until you feel some relief.

2. Upper Trapezius Stretch

   The upper trapezius muscles are located on your back and they reach all the way from the back of your neck to your mid-back area. While sitting, your upper trapezius often gets tight and stiff. This stretch is intended to loosen these muscles by the top of your shoulder near your neck; relieving tension and pain you may be experiencing.

   Do it: Start in either a standing or sitting position. Pull your head back and align your ears with your shoulders so that your back is straight as possible. Take one hand and place it behind your back while your other hand should be placed around your head. If you decide to place your right hand around your head first, bring it up and over the top of the left side of the head. Gently pull the head to the right, and you should feel a pull along the left shoulder and neck which will gently stretch your head away from your other arm placed behind your back. Hold this position for approximately 30 seconds. Repeat these steps about 2-3 times or until your feel relief.

3. Scapular Retraction

   One of the easiest stretches to do when you’re sitting at your desk at work or at home. This simple stretch will help you fight against the forward head lean and rounded shoulder sitting position that we often fall into when sitting for long hours.

   Do it: Start in either a standing or sitting position. Sit up straight and align your head with your spine. Relax the tops of your shoulders and imagine that there is a small ball placed between both shoulder blades. Next, pinch your shoulder blades together as if you were squeezing the ball between them. Repeat these steps about 10 times or until your feel relief.

What does these exercises achieve?

Not only do these neck exercises make you more aware of your posture, they also have a positive effect on your flexibility. After all, finding ways to help keep your posture healthy will only  decrease the likelihood of neck pain and tension in the future. Check out this how-to video for neck stretching.

The big tip:

Obviously, regular movement is going to be the best safeguard from postural strain, but if you cant stand up and leave your desk, these neck exercises for headaches and neck pain are a great substitute to help increase mobility and decrease tension. Try do them 2-3 times per day at your desk, using a regular routine.