Exercises for neck problems
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These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your neck.
How many and how often
Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.
When to stop
Stop these exercises if they make your symptoms worse, or cause new pain.
If your symptoms don't improve after 2 weeks, phone the Musculoskeletal (MSK) Helpline (only available in some health board regions).
If this service isn't available in your area, speak to your GP to find out if you can refer yourself to a local MSK service.
Head turn
You can do this exercise while sitting or lying on you back.
Turning and holding your head on each side is one repetition.
| Instruction | Key movement |
| With your head facing forward, slowly turn your head to one side as far as is comfortable – you should feel a stretch on the opposite side of your neck |  |
| Hold for 2 seconds then return to where you started |  |
| Repeat on the other side |  |
Head tilt
You can do this exercise while sitting or lying on you back.
Tilting and holding your head on each side is one repetition.
| Instruction | Key movement |
| With your head facing forward, slowly tilt your head towards one shoulder as far as is comfortable – you should feel a stretch on the opposite side of your neck |  |
| Hold for 2 seconds then return to where you started |  |
| Repeat on the other side |  |
Also on NHS inform
