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Neck Pain Exercises

By Editorial Team (2)
May 10, 2021
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There are many causes of neck pain and stiffness. Maybe you spend long hours at the office and don’t get the chance to change your position very often. Maybe you work at a job that is physically demanding and puts physical stress on your shoulders and neck. Some people drive a vehicle all day and have neck pain and tension as a result. Disease, stress, injury; many factors can cause painful inflammation in the neck. Below are some simple neck pain exercises you can try at home to relieve the pain in your neck.

Once you have the pain under control, continue using the neck pain exercises to prevent your pain from coming back. They will help to increase your range of motion, increase your flexibility and build strength in the muscles of your neck; all benefits that will help ward off further episodes of inflammation caused by injury.

Simple Isometric Movement

These simple movements help make the muscles in the neck stronger. When you do isometric neck pain exercises, there is minimal movement. You will use your hand to provide resistance.

Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Side bend 

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

Flexibility Exercises

Use these neck pain exercises to help improve the flexibility of your neck and help relieve muscle spasms.

Neck flexion 

  1. Sit up straight in a chair with your feet flat on the floor (starting position)
  2. Slowly bend your head forward
  3. Keep stretching gently; try to touch your chin to your chest.
  4. Hold to the count of five
  5. Return to the starting position and relax
  6. Repeat the neck pain exercises 8-10 times

Neck extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor (starting position)
  2. Slowly tilt your head backward
  3. Keep stretching gently so your chin is pointed up.
  4. Hold to the count of five
  5. Slowly return to the starting position and relax
  6. Repeat the neck pain exercises 8-10 times

Neck rotation

Sit up straight in a chair with your feet flat on the floor. Slightly tuck your chin. (starting position)

  1. Slowly turn your head to the right
  2. Keep stretching gently, as far as you can turn.
  3. Hold to the count of five
  4. Slowly return to the starting position and relax
  5. Repeat, turning to the left
  6. Repeat the neck pain exercises 8-10 times in both directions

Neck side bend

Sit up straight in a chair with your feet flat on the floor. Slightly tuck your chin. (starting position)

  1. Slowly tip your head to the right, so your ear is moving toward your right shoulder. Be careful not to turn your head or lift your shoulder while doing this.
  2. Keep stretching gently, as far as you can turn.
  3. Hold to the count of five
  4. Slowly return to the starting position and relax
  5. Repeat, tipping your head to the left shoulder
  6. Repeat the neck pain exercises 8-10 times in both directions

Yoga Positions

Some people who have neck pain find Yoga helpful. The positions below are some of those more commonly used for neck spasms and can be used as neck pain exercises. You should not try these without first talking to your doctor and yoga should always be performed under the guidance of a trained yoga instructor.

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