Five Gentle Exercises That May Help Ease Neck Pain

Long hours at computers and on phones, limited movement and prolonged awkward postures can contribute to neck discomfort. Gentle neck turns may help maintain mobility: sit upright, slowly turn your head to one side, return to the centre and repeat on the other side without forcing the movement.

For a side stretch, keep your shoulders relaxed and gently tilt one ear towards the shoulder on the same side. Return to an upright position before switching sides, avoiding any pulling on the head.

Chin tucks can help engage the muscles that support neck posture. Look straight ahead and gently draw your chin backwards, keeping your head level rather than tilting it down, then relax.

Shoulder-blade squeezes work the upper-back muscles that help support the neck. With your arms relaxed, gently draw your shoulder blades together without shrugging, then release.

Gentle resistance exercises can also engage the neck muscles. Place a palm against your forehead and press your head lightly into it without allowing movement, then relax. Keep all exercises comfortable and stop if they cause pain or dizziness; persistent pain, numbness or weakness warrants medical advice.