A stiff neck or aching shoulders can make everyday tasks feel impossible. You wake up hoping it’s gone, only to feel the same tightness. Whether it’s from slouching at your desk, sleeping in an uncomfortable position, or simply due to stress, pain in these areas is common. Many people are unaware of the connection between the neck and shoulders. Pain in one area often spreads to the other. That’s because the muscles, nerves, and joints are tightly linked. The smallest imbalance can affect posture, movement, and even cause headaches. You might be tempted to grab a heating pad or rely on massage. While helpful, they’re temporary solutions. The real fix? Gentle, daily exercises that target the neck muscles, shoulder joints, and the upper back. These moves improve range of motion, reduce strain, and help prevent future tension.
In this article, you’ll find 7 simple exercises to soothe your sore neck and shoulders. Each one is easy to follow, requires no equipment, and can be done at home or even at work. If you’re ready to move and feel better, let’s start with the first stretch.
Neck Glide

Let’s begin with one of the most effective postural resets—neck glide.
This movement corrects forward head posture. That’s the classic “tech neck” position, where your chin sticks out while your shoulders round forward. It puts serious pressure on the cervical spine and can trigger pain at the base of the skull.
To perform this stretch, sit or stand upright. Keep your head level, then gently glide your head backward. It’s like pulling your chin straight back toward your throat—imagine creating a double chin on purpose.
This motion activates deep neck flexors and eases pressure on overloaded muscles. Don’t tilt your head up or down. Just focus on straight movement.
Try doing 10 slow repetitions. Over time, you’ll notice a more upright posture and less tightness in the upper back. This movement also helps relieve pressure on herniated discs and can be used during the workday for relief.
Neck Extension
Neck extension is next. This is the opposite of looking down at your phone.
This movement opens up the front of the neck and strengthens the back. It’s a smart choice for people with rounded shoulders, poor posture, or tightness from prolonged desk work.
Begin in a seated position with your spine tall. Slowly tilt your head backward as if you’re looking at the ceiling. Keep your shoulders down and avoid arching your lower back. Hold the stretch for a few seconds, then return to the starting position.
If you feel discomfort, don’t push. You may feel a stretch from your throat down to your collarbone. That’s normal. It means your neck muscles and anterior fascia are getting the release they need.
Adding this move to your routine can counterbalance the constant forward tilt of your head. It’s especially effective when used in combination with neck glide.
Neck Rotation
Let’s now target neck mobility with rotation exercises.
This is a simple, controlled movement that works the side muscles of your neck, including the sternocleidomastoid and levator scapulae. These muscles tighten when you sit at a computer, drive, or lean to one side while texting.
To begin, sit comfortably. Keep your shoulders relaxed and your spine straight. Slowly turn your head to the right until your chin lines up with your shoulder. Hold for a moment, then return to center. Repeat on the left.
Don’t jerk or twist. Keep the movement smooth and within your pain-free range. If one side feels more restricted, spend a little more time there. It’s not a competition—it’s about gently releasing tension.
Doing this regularly helps with postural balance and can even reduce headaches caused by tension near the base of the skull.
Lateral Extension
This stretch often gets ignored, but it’s a must for total relief.
Lateral extension—or side bending—targets the tight muscles running along the sides of your neck. These areas often go untouched in basic stretches, yet they contribute heavily to shoulder pain, stiffness, and poor alignment.
Here’s how to do it: Sit upright. Tilt your right ear toward your right shoulder while keeping your shoulder relaxed. Don’t let it lift. You should feel a gentle stretch on the left side of your neck.
Want a deeper stretch? Lightly place your right hand on the side of your head and apply gentle pressure. Hold for 10 to 15 seconds. Repeat on the other side.
This movement helps relax your upper traps and neck fascia. It’s especially helpful after carrying a bag on one shoulder or sleeping in an odd position. Over time, you’ll regain neck flexibility and reduce overall strain.
Shoulder Shrugs
Your shoulders need just as much love as your neck—and that’s where shoulder shrugs come in.
This exercise activates and relaxes your trapezius muscles, which hold a lot of tension. You know that “tight knot” feeling between your neck and shoulders? That’s your traps crying for attention.
Stand or sit with your arms relaxed at your sides. Inhale and lift both shoulders toward your ears. Squeeze gently at the top for a second. Then exhale and lower your shoulders back down.
Repeat this 10 times slowly. Don’t rotate or hunch your back. Focus on vertical motion only.
Shrugs improve blood flow, promote relaxation, and remind your body how it feels to be tension-free. It’s also great during work breaks—quick, easy, and powerful.
Tilted Forward Flexion
This stretch goes deeper than most. It targets muscles that basic movements often miss.
Tilted forward flexion helps release deep tension at the base of your skull, where the rectus capitis posterior lives. This area connects the head to the spine and is often tight in people who suffer from headaches or neck strain.
Start seated. Drop your chin toward your chest, then angle your chin slightly toward your right armpit. This shifts the stretch diagonally and engages deeper muscle layers. Hold for 15 seconds.
Repeat on the other side. Make sure your shoulders remain down and relaxed. You can use one hand on your head for light pressure—but don’t pull too hard.
Over time, this exercise improves flexibility, reduces nerve compression, and even supports cervical stability.
Deep Stretching
We end with the most restorative option—deep stretching.
This is where you combine static holds with breathing. You’ll release tension from multiple areas—neck, shoulders, and even the upper chest.
One great example is the levator scapula stretch. Sit on your right hand, rotate your head to the left, then lower your chin toward your left collarbone. Use your left hand to gently deepen the stretch. You’ll feel a long pull down the back and side of your neck.
Another option is the corner pec stretch. Stand in a doorway, place your forearms on the wall at shoulder height, and step through slightly. This opens up the chest and front shoulders—helpful if you sit hunched over.
Hold each stretch for 20 to 30 seconds. Breathe deeply. Let your body release tension naturally. These moves also help with blood flow, muscle repair, and postural balance.
When My Neck Pain Got Too Real
Years ago, I worked a desk job where I barely moved for hours. My shoulders always burned. My neck felt like it was made of cement. After months of ignoring it, I finally saw a physical therapist.
She didn’t suggest anything fancy. No machines. Just simple stretches like the ones you just read. At first, I was skeptical. But after three weeks of daily practice, my range of motion came back. The pain faded. I could sleep without tossing and turning.
If you’ve been struggling with chronic tightness or tech neck, these exercises work. But you must stay consistent. Five minutes a day is all it takes. Your body is trying to support you—meet it halfway.
Conclusion
You don’t need to live with a stiff neck or aching shoulders. Relief is possible, and it doesn’t involve expensive treatments or endless visits to a chiropractor.
These 7 exercises to soothe your sore neck and shoulders are backed by movement science. They target common problem areas, support better posture, and can prevent long-term damage. The goal is not just pain relief—it’s freedom. The freedom to move, sleep, and function without discomfort.
Start with one or two exercises. Build up as you go. Keep it gentle. Listen to your body. A few minutes today can save you months of pain down the line.
Which stretch will you try first? Give it a go, and see how much better you can feel with just a little daily care.
FAQs
Common causes include poor posture, prolonged screen time, bad sleeping positions, or muscle strain.
Yes, these are low-impact and safe for most people. If pain worsens, consult a healthcare provider.
No. All exercises use bodyweight and require only a chair or floor space.
Yes. Many headaches stem from neck and shoulder tension, especially tension-type headaches.