Neck Flexibility Exercises
How to improve your neck flexibility
Neck stiffness and reduced range of motion are common — often linked to posture, prolonged sitting, previous injury, or as part of recovery from conditions like neck pain, whiplash or cervicogenic headaches. These neck flexability exercises below are gentle, targeted stretches designed to help restore comfortable neck movement — watch the video below for a full demonstration of each one.
If you’re in Townsville and want to find out what can be done to treat cervical problems, our Neck Pain Guide explains your treatment options, or you can book an assessment online or just call us directly on 07 4779 3633.
Only perform these exercises when they’ve been recommended for you by your chiropractor, as part of your individual treatment and rehabilitation plan — not every exercise suits every neck, and the right starting point depends on your specific assessment.
When Should I Do These Exercises?
In most cases, these exercises are used during the initial treatment and rehabilitation phase of your care, although they may also be continued or reintroduced later when appropriate.
If any exercise causes significant pain, worsening symptoms, numbness, tingling, weakness or other unexpected symptoms, stop and seek advice before continuing.
Neck Range of Motion
What This Exercise Helps With
This exercise gently moves the neck through its full range of motion — forward, back, side to side and rotation — to help maintain or restore comfortable movement and reduce stiffness.
How to Perform This Exercise
- Sit comfortably with your feet flat on the floor, back straight and shoulders down
- Bend your neck forward onto your chest
- Hold for 2 seconds
- Extend your neck to look up at the ceiling
- Hold for 2 seconds
- Rotate your neck so you are looking over one shoulder
- Hold for 2 seconds, repeat to the other side
- Tilt your head to bring your ear down towards your shoulder
- Hold for 2 seconds, repeat to the other side
How Often Should I Do It?
Repeat all movements 10 times in a row, moving slowly and gently. [PLACEHOLDER — frequency per day/week to be confirmed before publishing]
Important Tips
- Sit tall with shoulders relaxed throughout
- Move slowly and with control — don’t rush or use momentum
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. These movements should feel like a gentle stretch, not strain.
Trapezius muscle stretch
What This Exercise Helps With
This stretch targets the trapezius muscle along the side of the neck and top of the shoulder, helping to ease tension and improve comfortable side-to-side neck movement.
How to Perform This Exercise
- Sit comfortably with your feet flat on the floor, back straight and shoulders down
- To stabilise your stretch, use one hand to either hold onto the side of the chair or place it under your buttock
- Tilt your head away from the stabilising arm until you feel a stretch, bringing your ear towards your shoulder
- To intensify the stretch, place your other hand on your head and gently use it to increase the stretch
- Hold for 10 seconds
How Often Should I Do It?
Repeat twice on each side. This can be done up to twice a day.
Important Tips
- Sit tall with shoulders relaxed throughout
- Move into the stretch slowly — don’t pull or force it
- Use your hand to intensify gently, not aggressively
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. These movements should feel like a gentle stretch, not strain.
Levator Scapulae Muscle Stretch
What This Exercise Helps With
This stretch targets the levator scapulae muscle, which connects the neck to the shoulder blade, helping to ease tension through the back of the neck and shoulder.
How to Perform This Exercise
- Place your hand behind your back
- Tilt your head to bring your nose towards the opposite shoulder until you feel a stretch through your shoulder and the back of your neck
- Hold for 10 seconds
How Often Should I Do It?
Repeat twice on each side. This can be done up to twice a day.
Important Tips
- Sit tall with shoulders relaxed throughout
- Move into the stretch slowly — don’t pull or force it
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. These movements should feel like a gentle stretch, not strain.
SCM muscle stretch
What This Exercise Helps With
This stretch targets the sternocleidomastoid (SCM) muscle at the front of the neck, helping to ease tightness and support comfortable neck rotation and extension.
How to Perform This Exercise
- Sit on your hand and tilt your head away from that shoulder
- Turn towards the hand you are sitting on
- Gently tilt your head backwards until you feel a stretch through the front of the neck
- Hold for 10 seconds
How Often Should I Do It?
Repeat twice on each side. This can be done up to twice a day.
Important Tips
- Move into the stretch slowly and gently
- Keep the movement controlled — don’t force the backward tilt
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. These movements should feel like a gentle stretch, not strain.