Neck Pain Relief Geelong: 5 Exercises from Your Local Chiropractor
Woke up with a stiff neck again? Spent all day hunched over your desk and now you can barely turn your head? You're not alone.
As a Geelong chiropractor who's treated over 45,000 patients since 2009, I can tell you that neck pain is one of the most common complaints I see at Latrobe Terrace Chiropractic. And the majority? Desk workers and people glued to their phones.
Here's the thing: exercises can help with neck pain. But (and this is important) you're always battling your lifestyle. These movements are about maintenance and prevention, not magic cures.
That said, let me share the five approaches that have helped my patients in Geelong get neck pain relief and when you should skip the DIY and come see a professional instead.
Before You Start: Important Safety Note
If you're experiencing any of these, don't try exercises; book an appointment:
Shooting pain down your arm
Numbness or tingling in your hands
Severe pain that's getting worse
Neck pain after an injury or accident
Pain that's not improving after a week or two
These exercises should be done after consultation with a professional like myself or another qualified Geelong chiropractor. What I'm sharing here is for general neck stiffness and tension, not serious conditions.
Book a consultation if you're unsure.
The #1 Cause of Neck Pain I See in Geelong
Let me guess: you sit at a desk for work. Or you spend hours looking down at your phone. Maybe both.
That's the reality for most of my patients dealing with neck pain in Geelong. Your head weighs about 5kg when it's in neutral position. But for every inch your head moves forward (hello, computer posture), the strain on your neck muscles increases dramatically.
Add in poor sleeping positions, stress-related muscle tension, and the fact that most of us barely move throughout the day, and you've got a recipe for chronic neck pain.
The good news? Small changes can make a big difference.
Exercise #1: Just Move (Yes, Really)
This sounds too simple to work, but it's the most important thing on this list.
Why it works: Movement helps with everything: function, pain, circulation, muscle tension. Your neck wasn't designed to be held in one position for eight hours straight.
How to do it:
Walk during your lunch break
Swim on weekends
Go to the gym
Play sport
Garden
Whatever you actually enjoy and will keep doing
Notice I didn't give you a specific "neck exercise routine." That's intentional. I've found that people who find an activity they genuinely enjoy and do it regularly get better results than people who try to stick to a perfect exercise plan they'll abandon in two weeks.
The honest truth: This is about changing your lifestyle, not adding a 5-minute routine. If you sit for 8+ hours a day, no amount of stretching will completely fix that. You need to move more, period.
Exercise #2: Stretch in Every Direction
Once you're moving regularly, targeted stretching helps even more.
Why it works: Same benefits as general movement, but more focused on releasing tight neck muscles and improving range of motion.
How to do it:
Gently move your head through its full range of motion:
Forward and back: Slowly tuck your chin down toward your chest, then gently tilt your head back to look at the ceiling
Side to side: Tilt your head toward your right shoulder (don't lift your shoulder), then to your left
Rotation: Turn your head to look over your right shoulder, then your left
Circles: Combine all these movements into a slow, gentle circle (both directions)
Key points:
Go SLOWLY: this isn't a race
Don't push into pain: gentle stretch only
Do this multiple times throughout the day
Breathe normally, don't hold your breath
The biggest mistake: People treat this like they're setting a world record. They crank their neck as far as it will go and wonder why they feel worse. Gentle and frequent beats aggressive and occasional.
Exercise #3: Chin Tucks (The Posture Fix)
This one looks silly but it's incredibly effective for desk workers and phone users in Geelong.
Why it works: Most neck pain comes from forward head posture (your head jutting forward). Chin tucks help restore the natural curve in your neck (cervical lordosis) and reduce muscle tension.
How to do it:
Sit or stand with your back straight
Keep your eyes looking forward (not up or down)
Gently pull your chin straight back, like you're making a double chin
Hold for 5-10 seconds
Release and repeat 10 times
You should feel a gentle stretch at the base of your skull and in your upper neck.
When to do it: Every hour if you work at a desk. Set a phone reminder if you need to.
Pro tip: This exercise also works great when you're stuck in traffic or waiting in line. Nobody needs to know you're doing neck exercises, they'll just think you're very interested in something straight ahead.
Exercise #4: SCM Trigger Point Release (Self-Massage)
Your sternocleidomastoid (SCM) muscle runs down the side of your neck. When it's tight, it can cause neck pain and even headaches.
Why it works: Releasing trigger points (tight, tender spots) in your SCM reduces muscle tension and can significantly help with head and neck tension.
How to do it:
Turn your head slightly to one side
Find the thick muscle that pops out on the opposite side of your neck (that's your SCM)
Using your fingers or thumb, feel along that muscle for tender spots
When you find a tender point, apply firm pressure (as much as you can tolerate, it should be uncomfortable but not unbearable)
Hold that pressure for 6 seconds
Release and move to the next tender spot
Repeat on both sides
How often: At least 5 times per day, especially if you're dealing with tension headaches or upper neck pain.
What it should feel like: Uncomfortable but productive, like a "good hurt." Not sharp, shooting pain. If it's causing pain down your arm or making things worse, stop and come see me.
Exercise #5: Resistance Training (Not for Everyone)
This one is optional and honestly, it's not for everyone. It's specifically helpful for people with weak or chronically fatigued neck muscles.
Why it works: Strengthening neck muscles can provide better support for your head and reduce strain on your spine.
How to do it:
Forward resistance: Place your hand on your forehead and gently push forward while resisting with your neck (your head shouldn't actually move)
Backward resistance: Place your hand on the back of your head and push backward while resisting
Side resistance: Place your hand on the side of your head and push sideways while resisting (do both sides)
Hold each position for 5-10 seconds, rest, and repeat 5-10 times.
Who should do this: If you have chronic neck pain or your neck feels weak and fatigued by the end of the day, this can help. If you have acute pain or your neck is already irritated, skip this one.
Who should NOT do this: If you're currently in pain, recently injured, or have any instability in your neck. When in doubt, ask a chiropractor in Geelong (like me) before starting resistance work.
What I DON'T Recommend: Self-Administered Neck Traction
You might have seen devices or techniques for neck traction online. Let me be clear: don't do this yourself.
The risk of injury is too great. If traction is appropriate for your condition (and sometimes it is), it should be done by a qualified professional who can control the force, direction, and duration.
I've seen people make their neck pain significantly worse by trying DIY traction. Not worth it.
When Exercises Aren't Enough: Signs You Need Chiropractic Care
Here's my honest take: these exercises work for maintenance and mild neck pain. But if your neck pain isn't going away, you need professional help.
You should book an appointment with a Geelong chiropractor if:
You've been doing these exercises consistently for 1-2 weeks and seeing no improvement
Your pain is interfering with daily activities (work, sleep, driving)
You're taking pain medication regularly just to get through the day
The pain keeps coming back even after it seems better
You've had this neck pain for months or years
Why? Because exercises address the symptoms, but they don't fix the underlying problem. If your neck joints are restricted, your posture is severely compromised, or there's a specific issue causing your pain, you need hands-on treatment - not just stretches.
The Reality About Neck Pain and Lifestyle
I'm going to be honest with you: if you work at a desk 8+ hours a day, look at your phone constantly, and don't move much, these exercises alone won't "cure" your neck pain.
They'll help. They'll make it more manageable. But you're fighting a losing battle against your lifestyle.
The real solution is threefold:
Fix your workstation setup (monitor at eye level, proper chair height, etc.)
Move regularly (not just exercises - actual activity you enjoy)
Get professional treatment when needed (adjustment to restore proper joint function)
Think of it this way: if you're constantly irritating your neck 8 hours a day, 5 minutes of stretching won't undo that damage. But 5 minutes of stretching PLUS better posture PLUS regular movement PLUS occasional chiropractic care? That's a winning combination.
My Approach to Neck Pain at Latrobe Terrace Chiropractic
When patients come to me with neck pain in Geelong, here's what happens:
First visit (20 minutes):
Quick assessment to understand what's causing your pain
Treatment on day one if appropriate (adjustment plus soft tissue work)
Sometimes I'll give specific exercises, but every case is different
My treatment approach:
Manual adjustments to restore proper neck joint function
Soft tissue massage (first 4 minutes) to reduce muscle resistance
I adapt techniques based on what your neck needs (sometimes flexion-distraction for disc issues, sometimes activator for gentler treatment)
Dry needling when warranted
Follow-up care:
Come until you're better
Maintenance care is recommended but completely optional
Many of my patients come in only when they're falling apart, and that's fine
I'm not here to lock you into endless appointments. I'm here to fix the problem so these exercises actually work for prevention instead of just being a band-aid.
Book Your Neck Pain Assessment in Geelong
If you're dealing with persistent neck pain that won't respond to stretches and exercises, it's time to get it properly assessed.
Book online here - you'll see my real availability for same-day or next-day appointments.
I'm at 293 Latrobe Terrace, Geelong (plenty of parking out back), open 6 days a week:
Monday-Saturday: 9am-12pm and 3pm-7pm (some days I close earlier in the evening)
Typical session cost is $65 - no hidden fees, no pressure to prepay for packages you don't need.
Call 03 5224 1838 if you prefer to book by phone or have questions about whether chiropractic care is right for your neck pain.
The Bottom Line on Neck Pain Relief
These five approaches: general movement, stretching, chin tucks, SCM trigger point release, and optional resistance training can absolutely help with neck pain. They've worked for countless patients in my Geelong practice.
But remember: ✅ Go gently, don't treat exercises like a competition
✅ Consistency beats intensity, frequent and gentle is better than aggressive and occasional
✅ If pain persists for more than 1-2 weeks, get it professionally assessed
✅ Never do self-traction or anything that causes shooting pain
Your neck pain is telling you something. Sometimes it's just "you need to move more and stretch." But sometimes it's "you need professional treatment."
Don't ignore it. And don't suffer through it when effective treatment is available right here in Geelong.
