Mechanical neck pain is often caused by poor posture or repetitive strain.  It can be effectively alleviated with targeted exercises.

Research shows that regular stretching and strengthening routines improve neck pain, function, and quality of life.

Here are five specific exercises proven to help.  Watch our video here for a demonstration.

1. Neck Tilts and Rotation Stretch

• How to Perform: Tilt your head sideways (ear to shoulder) and hold for 15 seconds on each side. Follow with slow neck rotations, moving your head in a full circle.
• Benefits: Reduces stiffness and improves neck flexibility. Regular practice (twice daily) has been shown to significantly reduce pain over four weeks

2. Shoulder Roll Stretch

• How to Perform: Sit upright and roll your shoulders forward and backward in a circular motion for 10–15 repetitions.
• Benefits: Relieves tension in the neck and shoulder muscles, which commonly contribute to neck pain

3. Scapular Squeezes

• How to Perform: Sit or stand with your back straight. Squeeze your shoulder blades together and hold for five seconds; repeat 10 times.
• Benefits: Strengthens scapulothoracic muscles, improving support for the neck and reducing strain.

4. Shoulder Abduction with Resistance Bands

• How to Perform: Hold a resistance band and raise your arms sideways to shoulder height. Perform 10–15 repetitions for 2–3 sets.
• Benefits: Improves shoulder and upper extremity endurance, shown to reduce neck pain when performed regularly

5. Chin Tucks

• How to Perform: Sit or stand with your back straight. Gently pull your chin back as if creating a double chin. Hold for 5 seconds and repeat 10 times.
• Benefits: Activates and strengthens deep neck flexors, improving posture and reducing chronic neck pain

Conclusion
Incorporating these specific exercises into your routine can provide measurable relief from neck pain. Consistency is key — do these exercises daily or as recommended for optimal results.

If pain persists, call us. At River East Physiotherapy, our physiotherapists have extensive experience with pain relief, and treating both simple and complex cases of neck pain. We offer a thorough assessment and personalized treatment plan.

If you have a history of severe neck injuries, neurological symptoms, or recent surgeries, consult your physiotherapist or doctor before starting a home exercise routine. 

FAQs:

What are the symptoms of mechanical neck pain?

• Localized Pain: Discomfort is usually centered in the neck area, although it can sometimes radiate to the shoulders or upper back.
• Stiffness and Reduced Range of Motion: Difficulty turning your head or moving your neck freely.
• Pain with Certain Activities or Positions: Discomfort may worsen with prolonged activities, such as sitting at a desk or looking at a screen.
• Muscle Tenderness: You might feel tightness or tenderness in the neck and shoulder muscles.
• Relief with Rest or Adjustments: Pain often improves with changes in posture or after a period of rest.

What are common causes of mechanical neck pain?

• Poor Posture: Prolonged sitting or hunching over a desk.
• Repetitive Movements: Tasks like typing, driving, or lifting.
• Sudden Movements or Strain: Sleeping in an awkward position or abrupt physical activity

When should I see a doctor?

• Persistent pain lasting more than a few weeks.
• Pain accompanied by tingling, numbness, or weakness in the arms or hands.
• Difficulty maintaining balance or coordination.
• Severe, unexplained symptoms.
• If exercises worsen your pain.

Can doing these stretches and exercises prevent future neck pain?

Yes! Regular stretching and strengthening improve posture, flexibility, and muscle endurance, which all reduce the likelihood of recurring neck pain.

Written by: Bailey Boyd, Student Physiotherapist, 2024, in collaboration with River East Physiotherapy.

References:

Gross, A. R., et al. (2016). Exercises for mechanical neck disorders: A Cochrane review update. Manual Therapy, 24, 25-45.

Tunwattanapong, P., et al. (2015). The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: A randomized controlled trial. Clinical Rehabilitation, 30(1), 64-72.