July 21, 2026

3 Exercises for a Neck Facet Sprain

3 Exercises for Facet Joint Neck Pain

Neck Pain Relief at Hoppers Crossing Sports & Spinal

If you’re experiencing neck pain that feels sharp when looking up, turning your head, or after sitting at a desk for long periods, you may be suffering from cervical facet joint pain. At Hoppers Crossing Sports & Spinal, our Osteopaths regularly assess and treat patients with facet joint irritation using hands-on osteopathic treatment, exercise rehabilitation, and education to help reduce pain and restore movement. Our approach combines manual therapy with personalised rehabilitation to improve long-term neck function.

We proudly help patients with neck pain from Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Williams Landing, Laverton, Altona Meadows, Seabrook and Wyndham Vale.

What is Facet Joint Neck Pain?

Facet joints are the small joints located at the back of each vertebra in your neck. They help guide movement and provide stability to the cervical spine. When these joints become irritated due to poor posture, prolonged desk work, arthritis, whiplash, sleeping awkwardly, or repetitive movements, they can become inflamed and painful.

Common symptoms include:

  • Pain on one side of the neck

  • Pain when looking up (neck extension)

  • Stiffness when turning your head

  • Pain referring into the shoulder or upper back

  • Headaches originating from the base of the skull

  • Muscle tightness and reduced neck mobility

Fortunately, the right exercises can help improve movement, reduce joint stiffness, and strengthen the muscles supporting your neck.

Exercise 1: Chin Tucks (Deep Neck Flexor Activation)

One of the most effective exercises for cervical facet joint pain is the chin tuck.

How to perform:

  1. Sit or stand with good posture.

  2. Keep your eyes level.

  3. Gently draw your chin straight backwards as if making a “double chin.”

  4. Hold for 5 seconds.

  5. Relax and repeat.

Repetitions: 10 repetitions, 2–3 sets.

Benefits:

  • Improves neck posture.

  • Activates the deep neck stabilising muscles.

  • Reduces stress on the cervical facet joints.

  • Helps decrease neck stiffness.

Exercise 2: Cervical Rotation Mobility

Maintaining gentle movement is important when facet joints become stiff.

How to perform:

  1. Sit upright.

  2. Slowly rotate your head to one side until a comfortable stretch is felt.

  3. Hold for 2–3 seconds.

  4. Return to centre.

  5. Repeat on the opposite side.

Only move into a comfortable range—avoid forcing through pain.

Repetitions: 10 each direction.

Benefits:

  • Restores neck mobility.

  • Reduces joint stiffness.

  • Improves daily function such as driving and checking blind spots.

Exercise 3: Scapular Retraction (Shoulder Blade Squeezes)

The muscles around your shoulder blades play an important role in supporting the neck.

How to perform:

  1. Sit or stand tall.

  2. Gently squeeze your shoulder blades together.

  3. Keep your shoulders relaxed (avoid shrugging).

  4. Hold for 5 seconds.

  5. Slowly relax.

Repetitions: 10–15 repetitions.

Benefits:

  • Improves posture.

  • Reduces strain on the neck muscles.

  • Provides better support for the cervical spine.

  • Helps prevent recurrent neck pain.

Additional Tips for Facet Joint Neck Pain

Along with regular exercise:

  • Avoid sitting in one position for longer than 30–45 minutes.

  • Adjust your workstation so your monitor is at eye level.

  • Take regular movement breaks throughout the day.

  • Sleep with a supportive pillow that keeps your neck in a neutral position.

  • Gradually return to normal activities rather than prolonged rest, as movement generally supports recovery.

When Should You See an Osteopath?

If your neck pain:

  • Persists for more than a week

  • Is becoming more frequent

  • Limits your ability to work or drive

  • Causes headaches regularly

  • Radiates into your arm with numbness, tingling, or weakness

it is important to have it professionally assessed to determine the underlying cause and receive an appropriate treatment plan.

How Hoppers Crossing Sports & Spinal Can Help

At Hoppers Crossing Sports & Spinal, we provide comprehensive assessment and treatment for neck pain, including cervical facet joint dysfunction. Your treatment may include:

  • Osteopathic hands-on treatment

  • Joint mobilisation where appropriate

  • Soft tissue massage

  • Individualised rehabilitation exercises

  • Postural assessment and ergonomic advice

  • Strength and mobility programs to reduce recurrence

Our goal is not only to relieve your pain but to identify and address the contributing factors so you can return to work, sport, and daily life with confidence.

Whether you’re in Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Williams Landing, Laverton, Altona Meadows, Seabrook, or Wyndham Vale, our experienced Osteopaths are here to help you recover from neck pain and move better.

Book your appointment today with Hoppers Crossing Sports & Spinal and let us help you take the first step towards lasting neck pain relief.