Neck Pain and Poor Posture? Five Gentle Exercises to Try

Modern routines can put strain on the neck, particularly when long stretches of sitting leave little room for movement. A gentle chin tuck may help you practise a more upright posture: look straight ahead and draw your chin back slightly, keeping your head level rather than tipping it down.

For a gentle side stretch, relax your shoulders and slowly tilt one ear toward the shoulder on the same side. Stop before the movement becomes uncomfortable, return to the centre and repeat on the other side. Avoid pulling on your head.

Slow neck turns offer another way to keep moving. With your shoulders relaxed and your gaze level, turn your head gently to one side, return to the centre and then turn the other way. Stay within a comfortable range rather than forcing the movement.

Shoulder-blade squeezes bring attention to the muscles supporting the upper back. Sit or stand comfortably, gently draw your shoulder blades together without lifting your shoulders, then release. Avoid arching your lower back.

Finally, try gentle shoulder rolls, moving your shoulders up, back and down without straining your neck. These movements are not a cure for persistent pain, and regular breaks from sitting matter too. Stop if an exercise causes pain or dizziness, and seek medical advice for ongoing symptoms, numbness, weakness or pain following an injury.