Chronic neck pain can be a debilitating condition that affects many people. It can make everyday tasks difficult and can lead to a decrease in quality of life. However, there are some exercises that can help alleviate neck pain.

These exercises are easy to do and can be done at home without any special equipment. Here are ten quick exercises for easing chronic neck pain.

Exercise 1: Neck stretch

Begin by sitting up straight with your hands resting on your lap. Slowly tilt your head to the left, bringing your left ear towards your left shoulder. Hold for 15-30 seconds, then return to the starting position.

Repeat on the other side, and do 3 to 5 reps on each side.

Exercise 2: Shoulder shrug

Begin by sitting up straight with your arms hanging down at your sides. Slowly raise your shoulders up towards your ears, hold for a few seconds, then release. Repeat 10 to 15 times.

Exercise 3: Neck rotation

Start by sitting up straight with your arms resting on your lap. Slowly turn your head to the left, trying to look over your shoulder. Hold for 15-30 seconds, then return to the starting position. Repeat on the other side, and do 3 to 5 reps on each side.

Exercise 4: Chin tucks

Sit up straight and place two fingers on your chin. Push your chin towards your neck, keeping your head level. Hold for 5 seconds, then release. Repeat 10 to 15 times.

Exercise 5: Neck retraction

Sit up straight and place one hand on the back of your head. Gently push your head back into your hand, trying to tuck your chin in towards your chest. Hold for 5 seconds, then release. Repeat 10 to 15 times.

Exercise 6: Wall angels

Stand with your back against a flat wall and your feet about six inches away from the wall. Slowly raise your arms up towards your shoulders, keeping your elbows and wrists on the wall. Lower your arms back down and repeat 10 to 15 times.

Exercise 7: Shoulder blade squeeze

Sit up straight and place your hands on your thighs. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 5 seconds, then release. Repeat 10 to 15 times.

Chin up: Exercise 8

Lie on your back with your knees bent and your feet flat on the floor. Gently tuck your chin towards your chest, trying to lengthen the back of your neck. Hold for 5 seconds, then release. Repeat 10 to 15 times.

Exercise 9: Head tilt

Sit up straight with your hands resting on your lap. Slowly tilt your head back, looking up towards the ceiling. Hold for 15-30 seconds, then return to the starting position. Repeat 3 to 5 times.

Exercise 10: Neck flexion

Sit up straight with your hands resting on your lap. Slowly lower your chin towards your chest, trying to touch your chin to your chest. Hold for 15-30 seconds, then return to the starting position. Repeat 3 to 5 times.