Neck Feeling Tight? 3 Gentle Exercises to Help Relax Your Neck

After hours of working at a computer, driving, looking down at your phone, or staying in the same position for too long, your neck may begin to feel stiff, tired, or uncomfortable.

This type of everyday neck discomfort can be related to prolonged positioning and muscle tension around the neck and shoulders. Taking regular movement breaks and adding a few gentle exercises to your routine may help keep your neck moving more comfortably.

Chin Tucks

Chin tucks are a simple exercise for people who spend a lot of time sitting at a computer or looking down at a screen.

The goal is to gently bring your head backward toward a more neutral position instead of allowing it to drift forward.

How to Do a Chin Tuck

1. Sit or stand upright and look straight ahead.
2. Keep your eyes level.
3. Gently move your chin straight backward, as if making a “double chin.”
4. Avoid tilting your head upward or downward.
5. Hold for about 3–5 seconds.
6. Relax and repeat 5–10 times.

The movement should feel gentle. You may notice a mild stretch along the back of your neck, but it should not cause sharp or increasing pain.

Slow Head Turns

When you stare at a monitor or phone for long periods, your neck may remain in almost the same position for hours.

Slowly turning your head from side to side can help introduce gentle movement into your day.

How to Do It

1. Sit or stand comfortably with your shoulders relaxed.
2. Slowly turn your head toward the right.
3. Move only as far as feels comfortable.
4. Return to the center.
5. Repeat toward the left.
6. Perform approximately 5 repetitions on each side.

Keep the movement slow and controlled, and avoid forcing your neck beyond a comfortable range.

Shoulder Rolls

What feels like neck tension can also involve the muscles around your shoulders and upper back.

Shoulder rolls are an easy exercise that can be performed almost anywhere, including while sitting at your desk.

How to Do It

1. Relax your arms at your sides.
2. Slowly lift your shoulders toward your ears.
3. Roll your shoulders backward and downward.
4. Repeat 8–10 times.
5. Reverse the direction and repeat.

Try to keep the movement smooth instead of rushing through the exercise.

Don’t Wait Until Your Neck Feels Stiff

You do not have to wait until the end of the workday to give your neck a break.

Small changes throughout the day can help reduce the amount of time your neck remains in one position.

Try to:

• Take short movement breaks during long periods of computer work.
• Keep your computer monitor close to eye level.
• Avoid looking down at your phone for extended periods.
• Keep your shoulders relaxed while working.
• Change your sitting position regularly.
• Stand up and move around whenever possible.

Instead of trying to maintain one “perfect” posture all day, focus on changing positions regularly and staying comfortable.

When Your Neck Needs Extra Support

Gentle exercises encourage movement, while cervical support serves a different purpose.

During periods when your neck needs additional support, a properly fitted neck brace may help provide external support and reduce unnecessary movement.

VELPEAU Cervical Collars are designed with adjustability and everyday comfort in mind, giving users another option when additional cervical support is needed.

A neck brace generally should not be worn while performing the exercises above unless specifically instructed by a healthcare professional. Instead, it can be used separately when additional support or movement restriction is appropriate.

The goal of a neck brace is not to permanently replace natural neck movement, but to provide support when it is needed.