If you’re dealing with neck pain in Boise, ID, simple neck mobility exercises can make a big difference. At our chiropractic clinic in Boise, we often see patients who experience stiffness, tension, or discomfort in the neck, shoulders, and upper back. These exercises can help improve your neck flexibility, mobility, and range of motion, while also supporting better posture and reducing stress.

Here are six effective exercises recommended by our Boise chiropractors for improving neck mobility and reducing pain.

1. Look Left and Right

Start by sitting or standing tall, with your shoulder blades gently pulled back and together. Slowly rotate your neck to the left, then to the right. Make sure to move both sides equally. You should feel a gentle stretch, not pain. This simple exercise is one of the easiest ways to start improving neck mobility and easing tension.

2. Chin Tucks (Look Up and Down)

Chin tucks are excellent for relieving neck pain caused by poor posture. Place your hands on your chest to stabilize your upper body. Lift your chest slightly while tucking your chin toward your chest, then look up. Repeat this motion slowly, keeping your neck muscles engaged. Doing this regularly can help strengthen and stretch the neck.

3. Head Tilts for Neck Lengthening

Tilt one ear toward the ceiling while keeping your shoulders relaxed. Return to neutral, then tilt the other ear. This movement helps elongate the neck muscles and improves overall mobility. Perform this exercise slowly, focusing on even stretches on both sides.

4. The Cellphone Drill

This drill targets forward-head posture, a common cause of neck pain. Gently pull your chin backward (as if making a double chin), then return to a neutral position. Repeating this motion helps correct neck alignment and strengthens supporting muscles.

5. Side-to-Side Neck Slide

Inspired by subtle dance movements, this exercise involves sliding your head from side to side while keeping your eyes level. It’s more challenging but excellent for increasing lateral neck flexibility. Practicing in front of a mirror in Boise can help you monitor your form.

6. Neck Half Rotations

Focus on the front half of a neck circle: lift one ear toward the ceiling, then tuck your chin to your chest, and lift the other ear. Avoid the back half of the circle to protect your cervical spine. Repeat several times to improve neck flexibility and range of motion safely.