Neck pain is common, especially if you spend long hours at a desk or on your phone. Gentle stretching can help relieve tension, improve mobility, and prevent stiffness. Here are three effective stretches you can try at home or work to ease neck discomfort:

1. Chin Tucks
Sit or stand tall and gently draw your chin straight back, creating a “double chin” without tilting your head. Hold for 5–10 seconds and repeat 8–10 times. Chin tucks strengthen deep neck muscles and improve posture, reducing strain from forward head position.

2. Upper Trapezius Stretch
Sit on one hand or hold the seat of a chair for stability. With your opposite hand, gently tilt your head toward your shoulder until you feel a stretch along the side of your neck. Hold 20–30 seconds and repeat on each side. This targets tight muscles from stress and poor ergonomics.

3. Levator Scapulae Stretch
Place one hand behind your back. With the other, guide your head down and toward the opposite armpit, like looking into your pocket. Hold 20–30 seconds per side.

Perform these stretches daily, breathing deeply and avoiding pain. Combine with good posture and movement breaks for lasting neck relief.