Many people suffer from neck pain at some point in their lives. Whether it’s caused by poor posture, a desk-bound job, or an injury, it can be debilitating and interfere with daily activities.

If you’re looking for exercises to help alleviate neck pain, try these 30 moves:.

1. Neck stretches

Stand or sit with good posture. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds, then repeat on the other side.

2. Side stretch

Stand with good posture and your feet shoulder-width apart. Reach your right hand overhead and grasp your left ear. Slowly pull your left ear towards your right shoulder, keeping your left shoulder down.

Hold for 15-30 seconds, then repeat on the other side.

3. Shoulder rolls

Shrug your shoulders up towards your ears, then roll them back and down. Repeat for 10-15 repetitions.

4. Head turns

Stand or sit with good posture. Slowly turn your head to the left, looking over your shoulder. Hold for 15-30 seconds, then repeat on the other side.

5. Chin tucks

Stand or sit with good posture. Gently tuck your chin down towards your chest, keeping your neck long. Hold for 5-10 seconds, then release.

6. Chest stretches

Stand or sit with good posture. Clasp your hands behind your back and straighten your arms. Gently lift your chest and look up towards the ceiling. Hold for 15-30 seconds, then release.

7. Upper back stretch

Stand or sit with good posture. Clasp your hands in front of your chest and round your upper back, like you’re hugging a tree. Hold for 15-30 seconds.

8. Shoulder blade squeeze

Stand or sit with good posture. Pull your shoulder blades together, like you’re trying to hold a pencil between them. Hold for 5-10 seconds, then release.

9. Scapular retraction

Stand or sit with good posture. Place your hands on your hips and pull your elbows back, squeezing your shoulder blades together. Hold for 5-10 seconds, then release.

10. Cat-cow stretch

Get on your hands and knees, with your hands under your shoulders and your knees under your hips. Round your spine towards the ceiling, like a cat, then arch your back and lift your head, like a cow. Repeat for 10-15 repetitions.

11. Child’s pose

Sit back on your heels with your knees apart. Stretch your arms forward and rest your forehead on the ground. Hold for 15-30 seconds.

12. Cobra stretch

Lie on your stomach with your hands under your shoulders and your elbows close to your sides. Press through your hands and lift your chest towards the ceiling, keeping your neck long. Hold for 15-30 seconds.

13. Wall angels

Stand with your back against a wall, with your feet about a foot away from the wall. Bring your arms up to a goalpost position, with your elbows at shoulder height and your forearms against the wall.

Slowly slide your arms up and down the wall, keeping your back and arms in contact with the wall. Repeat for 10-15 repetitions.

14. Wall leans

Stand with your back against a wall, with your feet about a foot away from the wall. Lean into the wall, keeping your feet flat on the ground. Hold for 15-30 seconds.

15. Doorway stretch

Stand in a doorway with your arms at your sides. Place your hands on the door frame and step forward with one foot, keeping your elbows at shoulder height. Lean forward to stretch your chest and shoulders. Hold for 15-30 seconds.

16. Arm circles

Stand with your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat for 10-15 repetitions.

17. Resistance band pulls

Hold a resistance band in both hands, with your palms facing up. Pull the band apart, squeezing your shoulder blades together. Hold for 5-10 seconds, then release.

18. Resistance band rows

Wrap a resistance band around a sturdy object, like a doorknob or post. Hold the ends of the band and step back until there is tension in the band. Pull the band towards your chest, squeezing your shoulder blades together.

Hold for 5-10 seconds, then release.

19. Resistance band shoulder press

Hold a resistance band in both hands, with your palms facing forward. Raise your arms overhead, keeping your elbows close to your head. Hold for 5-10 seconds, then release.

20. Chin retractions

Stand with good posture and place your hand on your chin. Gently push your chin back, like you’re making a double chin. Hold for 5-10 seconds, then release.

21. Lateral shoulder raises

Stand with your arms down at your sides. Raise both arms out to the sides, keeping your elbows straight. Hold for 5-10 seconds, then release.

22. Bicep curls

Hold a dumbbell in each hand, with your palms facing forward. Keep your elbows close to your sides and curl the weights towards your shoulders. Hold for 5-10 seconds, then release.

23. Overhead tricep extension

Hold a dumbbell in both hands and raise your arms overhead. Bend your elbows and lower the weight behind your head, then straighten your arms. Hold for 5-10 seconds, then release.

24. Prone Y-raises

Lie face-down with your arms extended overhead, forming a Y-shape. Lift your chest and arms off the ground, squeezing your shoulder blades together. Hold for 5-10 seconds, then release.

25. Prone T-raises

Lie face-down with your arms extended out to the sides, forming a T-shape. Lift your chest and arms off the ground, squeezing your shoulder blades together. Hold for 5-10 seconds, then release.

26. Prone W-raises

Lie face-down with your arms bent at 90-degree angles, forming a W-shape. Lift your chest and arms off the ground, squeezing your shoulder blades together. Hold for 5-10 seconds, then release.

27. Plank

Get into a push-up position, but instead of lowering yourself down, hold yourself up on your toes and forearms. Keep your body in a straight line from head to heels. Hold for 15-30 seconds.

28. Side plank

Lie on one side with your elbow under your shoulder and your legs straight. Lift your hips off the ground, so your body forms a straight line from head to feet. Hold for 15-30 seconds, then switch sides.

29. Superman

Lie face-down with your arms and legs extended. Lift your arms and legs off the ground, squeezing your glutes and shoulder blades together. Hold for 5-10 seconds, then release.

30. Bird-dog

Get on your hands and knees, with your hands under your shoulders and your knees under your hips. Extend your right arm and left leg straight out in front of you, keeping your back straight. Hold for 5-10 seconds, then release and switch sides.