Your neck is sore, maybe from sleeping awkwardly, stress or a sudden twist. It’s tight, hard to turn, and getting in the way of your day. You want to help it settle, but there’s no time for long rehab routines. That’s OK. A few simple movements, done regularly, can make a real difference.

What’s going on?

Most neck pain is caused by joint stiffness or muscle tension, not serious injury. The muscles may spasm or guard the area, making it feel worse than it is. The good news? It often settles quickly with gentle movement and a bit of support.

Your nervous system just needs a reminder that it’s safe to move. You don’t need to push hard , just move little and often.

Three simple things that help (and take under 5 minutes)

1. Move it gently, not forcefully

• Turn your head slowly side to side or tilt your ear toward your shoulder. Do this while sitting at your desk or during a break.
• Try chin tucks by gently pulling your head straight back, like making a double chin. Hold for 3 seconds.

2. Use heat to ease muscle tension

• A warm pack or a hot shower can help loosen things up.
• You can do this while getting ready in the morning or winding down at night.

3. Rebuild control with tiny effort

• Gently press your head into your hand without moving your neck. Hold for 5 seconds. Try this forward, backward and to each side.
• It’s quick and helps switch the muscles back on without straining them.

You don’t need to do much, just do something

Neck pain often improves with short, frequent movement. You’re helping it settle and rebuild trust in movement with every little effort. If it’s not easing after a week or two, a physio can help guide you forward.

You’re not falling behind. A few calm, steady minutes a day is enough to start shifting things.

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