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If you’ve ever ended a long workday rubbing your neck or stretching from side to side, you’re not alone. Hours of desk work, screen time, or poor posture can leave your neck muscles tense and stiff. Nevertheless, you just need a few simple, intentional stretches, done regularly, to make a huge difference in how your neck feels at the end of the day.

Long periods of sitting, especially with forward head posture or slouched shoulders, place enormous strain on the neck and upper back, says Dr Abhishek Kumar Gupta, HOD Physiotherapy, Marengo Asia Hospitals Gurugram. “The muscles around the cervical spine become fatigued and overloaded, leading to discomfort or even chronic pain. Gradually, this can limit flexibility, reduce blood flow, and affect everything from your sleep to your concentration. Adding a few basic stretches into your day can help release tension, improve your posture, and even prevent future neck issues,” he explains.

Stretching helps by elongating tight muscles, improving circulation, and gently realigning your posture. But consistency is key. “Think of these exercises as a reset button for your neck," says Dr Gupta. He adds, “Doing them regularly, every 1 to 2 hours if you sit for extended periods, prevents stiffness from setting in. While mild discomfort during a stretch is normal, sharp pain is not and should be a signal to stop. Always move slowly, stay aware of your posture, and breathe deeply during each stretch to help your body relax into the movement. And most importantly, be patient. Relief can be felt after just a few sessions, but long-term change takes regular practice.”

Also read | 6 simple exercises for relief from neck pain: From neck stretches to chin tucks and more

Dr Gupta stretches to relieve neck pain:

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