5 exercises to relieve your neck pain in less than 10 minutes a day

Do you wake up with a stiff neck? Do you feel tension in your neck after a day of work in front of a screen? You are not alone. Neck pain affects nearly 70% of adults at least once in their lives and has become one of the most common musculoskeletal problems in the age of remote work.

The good news: a few minutes of targeted exercises every day are enough to significantly reduce this tension. Here are 5 simple movements, validated by physiotherapists, that you can do at home, in the office, or even on public transport.

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Why is neck pain so common?

Your head weighs between 5 and 6 kg. When you tilt your head forward — like when you look at your phone or screen — the pressure exerted on the cervical vertebrae can reach 27 kg. This is called "text neck syndrome."

The result: neck muscles are constantly contracted to compensate, intervertebral discs wear out prematurely, and nerves can be compressed, sometimes causing headaches, tingling in the arms, or dizziness.

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Exercise 1 — Lateral Tilt (30 seconds each side)

Sitting or standing, back straight, shoulders relaxed.

Gently tilt your head towards your right shoulder, as if you want to touch your shoulder with your ear. Don't force it, don't lift your shoulder. Hold for 20 to 30 seconds. You should feel a gentle stretch on the left side of your neck.

Repeat on the other side.

✅ Why it works: This stretch targets the sternocleidomastoid muscle, one of the main culprits of neck tension.

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Exercise 2 — Slow Rotation (1 minute)

Still seated, back straight.

Very slowly turn your head to the right, as if looking over your shoulder. Go as far as you can without pain. Hold for 5 seconds, then return to the center. Do 5 repetitions on each side.

✅ Why it works: This movement mobilizes the cervical joints and stretches the rotator muscles of the neck, which often shorten after hours of immobility.

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Exercise 3 — Chin Tuck (1 minute)

This is the number 1 exercise recommended by physiotherapists to correct head posture.

Sitting or standing, look straight ahead. Without moving your shoulders, gently pull your head back, tucking your chin in — as if you want to create a double chin. Hold for 5 seconds, release. Repeat 10 times.

✅ Why it works: This movement repositions the upper cervical vertebrae and strengthens the deep neck muscles, which are the true stabilizers of the neck.

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Exercise 4 — Shoulder Circles (1 minute)

Neck tension often extends to the shoulders, and vice versa. This exercise releases both areas at once.

Lift both shoulders towards your ears, pull them back, lower them, then bring them forward. Do 10 large circles backward, then 10 forward. Slow and ample movement.

✅ Why it works: It mobilizes the scapulohumeral joint and releases the upper trapezius, a muscle very often contracted in people who work on computers.

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Exercise 5 — Trapezius Stretch (1 minute each side)

Sitting on a chair, slide your right hand under your right glute, palm down. Tilt your head to the left and rotate it slightly downwards, as if looking at your left armpit. With your left hand, apply very gentle pressure to the right side of your head to intensify the stretch. Hold for 30 seconds.

✅ Why it works: This stretch specifically targets the upper trapezius and the levator scapulae muscle, the two muscles most often responsible for chronic neck pain.

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How many times a day?

Ideally, do this routine 2 to 3 times a day — in the morning upon waking, during your lunch break, and in the evening. In less than 10 minutes, you'll cover all the cervical muscles.

If you experience sharp pain, dizziness, or tingling during an exercise, stop immediately and consult a doctor or physiotherapist.

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And to go further...

These exercises are effective for relieving daily tension. For more persistent neck pain, a suitable cervical pillow or a thermal neck massager can make a real difference — especially for releasing deep contractures that stretches alone are not enough to reach.

👉 Discover our selection of neck products

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In summary

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You have everything you need to start today. Consistency is key — even 5 minutes a day is enough to feel a real difference in a few weeks.