Neck mobility exercises to relieve tension

It’s easy to take neck movement for granted - until stiffness, tension or pain sets in. Whether it’s from poor posture, too much time reading or watching TV or simply wear and tear, limited neck mobility can affect your comfort, balance and confidence.

The good news? Gentle neck mobility exercises can help loosen tight muscles, restore movement and ease everyday strain.

Key takeaways:

• Regular neck exercises can reduce stiffness and improve flexibility.
• Small, slow movements are safer and more effective than fast or forced ones.
• If you feel pain, dizziness or tingling, stop immediately and speak to your GP or physiotherapist.

The importance of a healthy neck

Your neck supports balance, movement and posture. When it stiffens or becomes sore, even simple tasks like turning to look around or relaxing in a chair can feel difficult.

Joint, back and neck pain is more common as we age and can affect sleep, mobility and overall wellbeing (Mintel). Gentle stretching and mobility exercises help keep your neck flexible, ease tension and improve comfort.

Benefits of regular stretching:

• Better posture and alignment
• Relief from pain and tightness
• Fewer injuries
• Greater relaxation and less stress
• Improved overall wellbeing

Why neck mobility declines with age

It’s normal for neck movement to decrease over time. The joints, muscles and discs that support your neck gradually lose some flexibility and strength.

Common causes include:

• Wear and tear: Age-related joint stiffness or arthritis
• Muscle tightness: From sitting still or poor posture
• Disc changes: Less moisture makes discs less flexible
• Old injuries: Past strains can lead to lasting stiffness

Gentle, regular exercises can help keep your neck supple and reduce discomfort, whatever your age.

Before you start

1. Sit in a supportive chair
2. Keep your back straight
3. Breathe slowly
4. Stop if you feel pain

Best exercises for neck mobility issues

Try these simple exercises at home to relieve tension and improve movement. You don’t need any equipment, just a comfortable chair and a quiet space.

1. Neck Tilts (Side to Side)

1. Sit up tall and relax your shoulders. 
2. Gently tilt your head toward your right shoulder (without lifting your shoulder).
3. Hold for 5–10 seconds, then return to the centre.
4. Repeat on the left side.
5. Do 5–10 repetitions on each side.

Tip: These exercises can be done in a rise-and-recline chair if standing feels unsteady.

2. Chin Tucks

1. Sit or stand with your head facing forward.
2. Slowly tuck your chin toward your chest (as if nodding slightly).
3. Hold for 5 seconds, then relax.
4. Repeat 10 times. 

This exercise helps strengthen the deep neck muscles that support posture.

3. Head Turns (Rotation Stretch)

1. Sit or stand with your back straight.
2. Turn your head slowly to look over your right shoulder.
3. Hold for 5–10 seconds, then return to the centre.
4. Repeat on the left side.
5. Do 5–10 repetitions per side.

4. Shoulder Rolls

1. Lift your shoulders up towards your ears.
2. Roll them back and down in a circular motion.
3. Repeat 10 times, then reverse the direction.

 Shoulder mobility directly affects neck comfort, keeping both relaxed can ease tension.

5. Neck Extension Stretch

1. Gently tilt your head back to look upwards (avoid if dizzy or uncomfortable).
2. Hold for 5 seconds, then return to neutral.
3. Repeat 5 times.

Post-stretch tip: Use a warm compress, gentle massage or reclining position to relax your muscles post-stretch. And always remember to stay hydrated!

How to improve neck mobility: Tips

• Stay active: Regular, gentle movement throughout the day prevents stiffness.
• Check your posture: Keep screens at eye level and shoulders relaxed.
• Use supportive furniture: An adjustable bed or rise-and-recline chair can help you rest in positions that ease neck strain.
• Warm up first: A short walk or shoulder stretch helps prepare the muscles.
• Stay hydrated: Muscles and joints work best when properly hydrated.

How often should I do neck mobility exercises?

A few minutes, once or twice a day, can make a real difference.

Consistency is more important than intensity. Gentle, regular movement helps maintain flexibility and reduce discomfort over time.

If you’re new to exercise or have an existing condition such as arthritis or Parkinson’s, start slowly and seek advice from your GP or physiotherapist.

When to stop and seek medical help

Stop your exercises and get medical advice if you experience:

• Sharp or shooting pain
• Dizziness or blurred vision
• Numbness or tingling in your arms or hands
• Sudden loss of mobility

These may indicate an underlying issue that needs professional assessment.

FAQs about neck mobility

Still have questions about improving your neck mobility and feeling more comfortable? The answers to these frequently asked questions should help. 

Can you improve neck mobility?

Yes. Gentle daily movement and stretches can gradually restore mobility and reduce stiffness.

What are the signs of weak neck muscles?

Poor posture, frequent tension headaches or difficulty holding your head upright may be a sign that you have weak neck muscles.

How do you loosen up tight neck muscles?

Try warm compresses, gentle stretches and movement during the day. Massage can also help to relax tight muscles.

How do you test neck mobility?

Try slowly turning your head side to side or tilting it forward and back. Limited range or discomfort may suggest stiffness or strain. Speak to your doctor if you’re not sure. 

Why do I have limited mobility in my neck?

Common causes include arthritis, muscle tension, poor posture or long periods of inactivity. As we get older, our mobility and flexibility can decline if we don’t stay active. 

What position relaxes neck muscles?

Support your comfort with the right furniture

Neck stiffness and tension are common, but they don’t have to be part of daily life. With a few gentle neck mobility exercises, you can ease discomfort, improve movement and feel more confident in your day-to-day activities.

Improving your mobility starts with everyday comfort. Explore rise and recline chairs and adjustable beds designed to support healthy posture and ease tension.

Further reading

1. Neck Mobility Exercises, NHS Foundation Trust
2. Flexibility exercises, NHS
3. Mobility and Stretching Exercise for the Neck, NHS