May 10, 2026

3 Exercises To Help With Neck Pain

3 Exercises for Neck Pain Relief | Hoppers Crossing Sports & Spinal

Neck pain is one of the most common complaints we see at Hoppers Crossing Sports & Spinal. Whether it’s caused by long hours at a desk, poor posture, stress, gym training, or sleeping awkwardly, neck pain can significantly affect your daily life, concentration, and sleep quality.

At Hoppers Crossing Sports & Spinal, our Osteopaths and allied health practitioners regularly help patients from Hoppers Crossing, Point Cook, Werribee, Tarneit, Truganina, Laverton, and Altona Meadows manage neck pain naturally through hands-on treatment, rehabilitation exercises, and posture correction.

Here are 3 simple exercises that may help reduce neck stiffness, improve mobility, and decrease muscular tension.

1. Chin Tucks

Chin tucks are excellent for improving posture and activating the deep neck stabilising muscles. This exercise is especially helpful for people who spend long hours sitting at a computer or looking down at their phone.

How to Perform:

  1. Sit or stand tall.
  2. Gently tuck your chin backwards as if creating a “double chin.”
  3. Keep your eyes level and avoid tilting your head.
  4. Hold for 5 seconds.
  5. Repeat 10 times.

Benefits:

  • Improves forward head posture
  • Reduces strain on neck muscles
  • Helps decrease tension headaches

2. Upper Trapezius Stretch

Tight upper trapezius muscles are a common contributor to neck stiffness and shoulder tension.

How to Perform:

  1. Sit upright in a chair.
  2. Hold the bottom of the chair with one hand.
  3. Tilt your head to the opposite side.
  4. Use your other hand to apply gentle pressure.
  5. Hold for 20–30 seconds each side.
  6. Repeat 2–3 times.

Benefits:

  • Reduces muscular tightness
  • Improves neck flexibility
  • Helps relieve stress-related tension

3. Scapular Retractions

Your shoulder blade muscles play a major role in supporting proper neck posture.

How to Perform:

  1. Sit or stand tall.
  2. Gently squeeze your shoulder blades together.
  3. Keep shoulders relaxed and avoid shrugging.
  4. Hold for 5 seconds.
  5. Repeat 10–15 times.

Benefits:

  • Improves posture
  • Supports neck stability
  • Reduces strain from desk work and prolonged sitting

When to Seek Professional Help for Neck Pain

While exercises can be very effective, persistent neck pain may require professional assessment and treatment. If your symptoms are ongoing, worsening, or associated with headaches, arm pain, tingling, or dizziness, it’s important to seek professional care.

At Hoppers Crossing Sports & Spinal, our team provides comprehensive treatment for:

  • Neck pain and stiffness
  • Postural strain
  • Tension headaches
  • Whiplash injuries
  • Cervicogenic headaches
  • Sports-related neck injuries

Treatment may include:

  • Osteopathic manual therapy
  • Soft tissue massage
  • Joint mobilisation
  • Dry needling
  • Exercise rehabilitation
  • Postural and ergonomic advice

Neck Pain Treatment in Hoppers Crossing

If you are experiencing ongoing neck pain, our practitioners at Hoppers Crossing Sports & Spinal can help create an individualised treatment plan to reduce pain and improve movement.

We proudly help patients across Melbourne’s western suburbs including Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Laverton, Williams Landing, Wyndham Vale and Altona Meadows.