Women performing side neck stretch to relieve muscle tension

5 Exercises to Relieve Neck Tension at Home (and When to Use a Heated Neck Massager)

Neck tension is one of the most common issues for people who spend long hours at desks, on computers, or looking at their phones. Left unchecked, it can lead to stiffness, headaches, and poor posture. The good news? You can ease neck discomfort with a few simple exercises — and enhance your recovery using tools like a heated neck massager.

Woman using Lunvail™ Brushless Neck & Shoulder Massager after neck stretch exercise at home

1. Neck Side Stretch (Eases Tightness in the Sides of the Neck)

How to Do It:

  1. Sit or stand with your back straight.
  2. Gently tilt your head toward your right shoulder until you feel a stretch along the left side of your neck.
  3. Hold for 20–30 seconds.
  4. Repeat on the other side.

💡 Pro Tip: After the stretch, place a heated neck massager around your shoulders for 5–10 minutes to further loosen muscles.

Women performing side neck stretch to relieve muscle tension

2. Shoulder Rolls (Relieves Upper Back & Neck Stiffness)

How to Do It:

  1. Sit up straight with your arms relaxed.
  2. Roll your shoulders forward in a circular motion 10 times.
  3. Reverse and roll backward 10 times.

✅ Benefit: Improves blood flow to the neck and upper back.

Illustration of woman performing shoulder rolls for neck pain relief

3. Chin Tucks (Corrects Forward Head Posture)

How to Do It:

  1. Sit with your back straight and shoulders relaxed.
  2. Pull your chin straight back (like making a double chin).
  3. Hold for 5 seconds and repeat 10–15 times.
Before and after posture correction with chin tucks

4. Upper Trapezius Stretch (Targets the Big Shoulder Muscle)

How to Do It:

  1. Keep one shoulder down.
  2. Use your other hand to gently tilt your head toward the opposite side.
  3. Hold for 20–30 seconds; switch sides.
Woman performing upper trapezius stretch for shoulder and neck relief

5. Seated Neck Rotation (Restores Mobility)

How to Do It:

  1. Sit with your back tall.
  2. Slowly turn your head to the right until you feel a stretch.
  3. Hold for 10 seconds, then turn left.
  4. Repeat 5–10 times.
Man performing seated neck rotation for mobility improvement

Finishing Tip: Heat Therapy for Faster Recovery

After these exercises, apply a heated neck massager for 10–15 minutes. This helps relax deep muscles, improve circulation, and provide lasting relief.

💬 Featured Product: Lunvail™ Brushless Neck & Shoulder Massager — designed for comfort, portability, and spa-level relaxation.

Lunvail heated neck and shoulder massager for home pain relief


Lunvail™ Brushless Neck & Shoulder Massager for home pain relief

Key Takeaways

  • Do these exercises daily to prevent neck tension.
  • Maintain good posture at your desk and take regular breaks.
  • Combine stretching with heat therapy for best results.
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