Improving Neck Mobility and Reducing Stiffness

Neck pain from poor posture, arthritis, or “tech neck” can cause headaches and limited turning. Gentle self-help routines improve flexibility and strength for safer driving and daily activities.

Quick Advice:

• Adjust pillow height for neutral neck alignment during sleep.

• Take frequent posture breaks if using devices.

• Stay hydrated—dehydration worsens stiffness.

Gentle Exercises (Hold each 15-30 seconds, repeat 3-5 times):

1. Chin Tucks – Sit/stand tall. Gently draw your chin back (like making a double chin) without tilting. Hold, release.

2. Side Neck Tilts – Tilt your head toward one shoulder, keeping shoulders down. Use your hand for a gentle assist if needed.

3. Neck Rotations – Slowly turn your head to look over one shoulder, then the other. Move within pain-free range.

4. Upper Trap Stretch – Tilt head to one side, then gently pull with the opposite hand for deeper stretch.

Seek Support If: Pain radiates to arms, includes dizziness, or follows whiplash/trauma.

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claire@homesupportphysio.co.uk

07921 561625

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