Neck pain and poor posture are becoming increasingly common — especially with long hours spent at desks, on phones, or working from home. The good news? Simple, targeted exercises can make a big difference in reducing discomfort and improving posture.
Below are some physio-approved exercises you can safely do at home to help relieve neck pain, strengthen postural muscles, and reduce daily strain.
Why Does Poor Posture Cause Neck Pain?
Poor posture, such as slouching or holding the head forward, places extra strain on the muscles and joints of the neck and upper back. Over time, this can lead to:
- Neck and shoulder pain
- Headaches
- Muscle tightness
- Reduced mobility
Correcting posture and strengthening the right muscles helps take pressure off the neck and improves long-term comfort.
Exercises to Help Reduce Neck Pain & Improve Posture
Tip: Perform these exercises slowly and pain-free. If pain worsens, stop and seek professional advice.
1. Chin Tucks
Great for: Forward head posture and neck strain
- Sit or stand tall
- Gently draw your chin straight back (as if making a double chin)
- Hold for 5 seconds
- Relax and repeat
👉 Repeat: 10 times, 2–3 times per day
2. Neck Rotation Stretch
Great for: Neck mobility
- Slowly turn your head to one side
- Hold for 5–10 seconds
- Return to centre
- Repeat on the opposite side
👉 Repeat: 5–10 times each side
3. Upper Trapezius Stretch
Great for: Neck and shoulder tension
- Sit upright
- Gently tilt your head to one side
- Use your hand to lightly increase the stretch
- Hold for 20–30 seconds
- Repeat on the other side
👉 Repeat: 2–3 times each side
4. Shoulder Blade Squeezes
Great for: Upper back strength and slouched posture
- Sit or stand with arms relaxed
- Gently squeeze shoulder blades together and down
- Hold for 5 seconds
- Relax
👉 Repeat: 10–15 times
5. Wall Posture Exercise
Great for: Posture awareness
- Stand with your back against a wall
- Heels, bottom, upper back, and head touching the wall
- Gently tuck your chin and engage your core
- Hold for 20–30 seconds
👉 Repeat: 3–5 times
Daily Habits That Support Better Posture
Alongside exercises, small daily changes can help reduce neck pain:
- Set screens at eye level
- Take movement breaks every 30–45 minutes
- Avoid prolonged phone use with your head down
- Use a supportive chair with good back support
When to See a Physio for Neck Pain
If your neck pain is persistent, worsening, or affecting daily activities, a physiotherapy assessment can help identify the exact cause and create a personalised treatment plan.
At SPHC, our Physiotherapists will assess posture, muscle strength, movement patterns, and daily habits — helping you move better and feel better long term. We also offer Acupuncture, Massage and Pilates that can help improve your posture also.
📞 Get in touch with our clinic to book an appointment on 07 3869 1099 or learn more about our Services.