Jordan Loewenstein, D.C. | La Jolla Chiropractor

Exercise & Stretch Library

Neck Pain
Stretches &
Exercises

Clinician-recommended stretches and exercises to relieve neck pain and “tech neck” stiffness — release tight muscles, strengthen your posture, and learn the dos & don’ts that matter. From a San Diego practice that finds the cause first.

Clinician-Recommended
Great for Tech Neck
UTC San Diego — Near UCSD
Loosen & Strengthen
Tight traps, weak deep flexors
Fix Your Posture
Tech neck is reversible
5–10 Min a Day
Micro-breaks beat marathons
Know the Red Flags
Arm numbness = get seen
Start Here

What Helps
Neck Pain

The best moves for neck pain gently restore motion and release the tight upper trapezius and levator scapulae — paired with chin tucks and scapular squeezes to undo forward-head “tech neck” posture. Most everyday neck pain eases with gentle movement and better screen habits. If pain shoots into your arm with numbness or weakness, or follows an accident, get evaluated.

70%
of people deal with neck pain at some point in their lives
60lb
of effective load on the neck at a 60° forward-head “tech neck” angle
5–10
minutes a day of stretch + posture work is enough for most people
#1
prolonged screen and forward-head posture is the most common trigger

Most neck pain is mechanical and postural — the result of hours spent looking down at a phone or screen. That forward-head position overloads the joints at the base of the skull and keeps the upper trapezius and levator scapulae working overtime.

The fix has two halves: loosen what’s tight and strengthen what’s weak. The stretches below release the overworked neck and shoulder muscles, while the exercises rebuild the deep neck flexors and shoulder-blade muscles that hold your head in a healthier position.

Move gently and stay out of any sharp pain. A little stiffness easing is normal; pain, tingling, or numbness shooting into the arm is not — if that happens, ease off and read the “when to see a professional” section below. This page is a starting point, not a diagnosis.

Screen at Eye Level
Raising your monitor or phone so you’re not looking down removes most of the daily load on your neck.
Micro-Breaks Win
A few chin tucks and shoulder squeezes every 30–60 minutes beat one long stretch session.
Never Crank It
Stretch and move gently. Forcing or aggressively self-cracking the neck can irritate it further.
Mobility & Relief

Recommended
Stretches

Gentle stretches to release the tight neck and shoulder muscles and restore comfortable motion. Move slowly, breathe, and never force the range. Tap any card to watch a demo.

Upper trapezius stretch demonstrationWatch demo
01
Upper Trapezius Stretch
Sitting tall, gently tilt one ear toward your shoulder until you feel a stretch along the side of the neck. Add light overpressure with your hand if comfortable.
Hold 20–30s · 2–3x each side
Levator scapulae stretch demonstrationWatch demo
02
Levator Scapulae Stretch
Turn your head toward your armpit and look down into the “V” of your collarbone, adding gentle overpressure. Targets the muscle that often causes that knot where neck meets shoulder.
Hold 20–30s · 2–3x each side
Cervical rotation range of motion demonstrationWatch demo
03
Cervical Rotation
Sitting tall, slowly turn your head side to side through a comfortable range, looking over each shoulder. Restores everyday rotation and eases stiffness.
8–10 slow reps each way
Seated thoracic extension demonstrationWatch demo
04
Seated Thoracic Extension
Sitting in a chair, hands behind your head, gently arch your upper back over the chair’s top edge. Mobilizes the stiff upper back that forces the neck to overwork.
8–10 gentle reps
Doorway pec stretch demonstrationWatch demo
05
Doorway Pec Stretch
Forearms on a doorframe, step gently through to open your chest. Loosens tight chest muscles that pull the shoulders forward and worsen neck posture.
Hold 20–30s · 2–3x
Real time neck pain stretches follow-along routineFollow along
06
Full Follow-Along Routine
Short on time? Follow this real-time guided neck routine to move through the key stretches in one go — a great daily reset for a tight, achy neck.
Guided · once daily
Strength & Posture

Recommended
Exercises

Strengthening the deep neck flexors and shoulder-blade muscles is what holds your head in a healthier position and keeps the pain from returning. Keep these gentle and controlled.

Chin tucks exercise demonstrationWatch demo
01
Chin Tucks
Sitting tall, draw your chin straight back to make a gentle “double chin,” lengthening the back of the neck. The single best exercise for tech-neck posture.
Hold 3–5s · 10 reps
Scapular squeeze shoulder blade exercise demonstrationWatch demo
02
Scapular Squeezes
Squeeze your shoulder blades together and slightly down, away from your ears. Strengthens the mid-back muscles that pull your shoulders out of a hunched position.
Hold 5s · 10 reps
Isometric cervical rotation exercise demonstrationWatch demo
03
Isometric Rotation
Place a hand against the side of your head and gently press your head into it without letting it move. Builds neck strength safely with no joint strain.
Hold 5s · 5x each side
Isometric cervical flexion exercise demonstrationWatch demo
04
Isometric Flexion
Place a palm on your forehead and gently press your head forward into it without moving. Strengthens the deep front neck muscles that support good posture.
Hold 5s · 5 reps
Prone W scapular strengthening exercise demonstrationWatch demo
05
Prone W
Lying face down, bend your elbows and squeeze your shoulder blades to form a “W”, lifting the arms slightly. Strengthens the postural muscles between the shoulder blades.
8–10 reps
06
Posture Resets
The habit that ties it together. Every 30–60 minutes, sit tall, do a chin tuck, and squeeze your shoulder blades. Set your screen at eye level so good posture is the default.
Hourly through the day
Stiff neck that won’t quit? Let’s find out why.
Book an Exam in San Diego
Get It Right

Dos &
Don’ts

Your neck takes its cues from how you hold it all day. These habits help it settle — and the ones to drop keep it from flaring.

Do
Raise your screen to eye level so you’re not looking down all day.
Take micro-breaks — a chin tuck and shoulder squeeze every 30–60 minutes.
Move through a gentle, pain-free range often during the day.
Use heat to relax tight neck and shoulder muscles before stretching.
Support your neck with a good pillow — aligned, not propped too high.
Stay consistent — small daily habits beat occasional big efforts.
Don’t
Cradle your phone between ear and shoulder.
Force or aggressively self-crack your neck — it can irritate the joints.
Sleep on your stomach — it keeps the neck rotated for hours.
Push any move that sends pain or tingling into the arm.
Hunch at a screen for hours without standing or resetting.
Ignore arm numbness or weakness — that needs a professional look.
When Self-Care Isn’t Enough

How Chiropractic
Helps Neck Pain

Stretching and posture work resolve most everyday neck pain. When a joint or nerve is involved, hands-on care plus the right plan gets you there faster.

01
Find the Cause
An orthopedic and neurological exam sorts simple muscular stiffness from joint restriction or nerve involvement — so care fits your neck.
02
Restore Motion
Gentle, technique-matched cervical adjustment or mobilization frees the restricted joints behind a stiff, achy neck.
03
Release Tension
Soft-tissue work and Active Release Technique calm the tight upper traps and levator scapulae that drive the pain.
04
Fix the Posture
You leave with the chin tucks, strengthening, and ergonomic tweaks that keep tech neck from coming back.
What the research says
Guidelines support spinal manipulation, mobilization, and exercise for mechanical neck pain, and the combination of hands-on care plus active exercise tends to outperform either alone for lasting relief and better motion.
Safety First

When to See
a Professional

Most neck pain is mechanical and safe to treat with gentle movement. But certain signs mean you should be evaluated rather than stretch through it. See a professional promptly if you have:

Pain, numbness, tingling, or weakness radiating into the arm or hand
Neck pain that began after a car accident or fall (possible whiplash)
A severe headache, dizziness, or visual changes with the neck pain
No improvement after about two weeks of self-care
Clumsiness in the hands or trouble with balance or walking
Neck stiffness with fever (especially if you can’t touch chin to chest)
Seek urgent care for neck pain after major trauma, or with fever and a rigid neck, or with new weakness or coordination problems.
Patient Questions

Questions About
Neck Pain

The questions patients ask most about exercising with neck pain — answered directly.

What is the fastest way to relieve neck pain?

Gentle range-of-motion plus releasing the tight upper trapezius and levator scapulae usually relieves neck pain fastest, paired with chin tucks to reset posture. Apply heat, move through a comfortable range, and avoid holding one position too long. Stop anything that sends pain or numbness into the arm.

Are chin tucks good for neck pain?

Yes. Chin tucks strengthen the deep neck flexors and counteract the forward-head posture behind most tech-neck pain. Done gently and regularly, they’re one of the most effective exercises for everyday neck and upper-back tension. Keep the movement small and pain-free.

Should I stretch a stiff neck?

Usually yes, gently. Slow range-of-motion and light stretches of the upper trapezius and levator scapulae help a mechanically stiff neck. Move within a comfortable range and never force or crank the neck. If stiffness follows an injury or comes with arm symptoms, get evaluated first.

Why does my neck hurt from the computer (tech neck)?

Looking down at a screen for hours loads the neck heavily and tightens the upper traps and levator while weakening the deep neck flexors. Raising your screen to eye level, taking micro-breaks, and doing chin tucks and scapular squeezes addresses the cause, not just the symptom.

How long does neck pain last?

Most mechanical neck pain improves within a couple of weeks with gentle movement, stretching, and posture changes. If your pain isn’t improving, keeps returning, or includes arm pain, numbness, or weakness, an evaluation helps find the cause and the right plan.

Can a chiropractor help with neck pain?

Yes. A chiropractor can identify what’s driving your neck pain and combine gentle cervical adjustment or mobilization, soft-tissue work, and a posture and exercise plan. Dr. Loewenstein performs a thorough orthopedic and neurological exam on the first visit at the UTC San Diego clinic.

UTC San Diego · Mon–Fri 9am–6pm · Sun 10am–4pm

Ready to Unwind
That Neck?

These stretches are a great start. For a plan matched to what’s actually causing your neck pain, book an exam — treatment starts on visit one.

Book an Appointment (858) 558-3111
5151 Shoreham Place, Suite 175 · UTC San Diego, CA 92122 · Near UCSD
JL
Dr. Jordan Loewenstein, D.C.
D.C. · M.S. Nutrition · ART Certified · Webster Certified · sdspinecare.com
Clinically reviewed June 2026
Related Pages
Exercise & Stretch Library Low Back Pain Exercises Neck Pain Treatment Headaches & Migraines About Dr. Loewenstein
This page is general educational information and is not a substitute for a professional diagnosis or individualized medical advice. Stop any exercise that sends pain or numbness into your arm or causes dizziness. If you have an acute injury, whiplash, or any of the warning signs listed above, consult a qualified healthcare provider before starting these stretches.