The 3 Best Exercises for Neck Pain

10 Feb 2019

Neck pain is usually caused from overuse or repetitive motions such as always looking up, down or to one side. Usually when this happens one side will get tighter than the other causing an unequal tightness and creating an unequal force distribution on the joints. Over time this can also lead to headaches. Neck pain generally responds very well to treatment however, it is important to keep up with stretches and exercises for neck pain to prevent it from reoccurring.

The Neck Stretch

Normally, the upper trapezius and levator scapulae muscles are the ones that get the tightest and need to be stretched. To stretch these muscles:

Bring your nose to your right shoulder and bend the neck as if you are trying to “sniff your armpit”

With the neck bent like this take your right arm and add some overpressure gently pulling the neck more into the right shoulder/armpit

You should feel this stretch on the opposite (left) side of the neck

Hold this stretch for 30 seconds and switch sides

Chin Tucks

Neck pain is also commonly caused because we overuse certain muscles in the neck and aren’t properly using others. This makes it important to strengthen the deep neck muscles that are often not used enough.

Hold your head up straight and slightly lower your chin to your chest without bending your neck

Gently push the back of your head back without bending the neck

Hold your head in this slightly pushed back position for 3 seconds

Repeat this exercise for 10-20 reps

Corner Stretch

Although this stretch is not specific to the neck it is a great stretch for the pecs and upper back which will pull the neck forward if they are tight and create a forward head carriage that can lead to neck pain. This is a great exercise for proper posture, which is important to address with neck pain.

Find a corner and place your elbows and arms on either corner wall at shoulder height

Step one foot into the corner and lean your body into the corner

Focus on pressing your chest into the corner and pulling your shoulder blades back and down

Hold this stretch for 30-60 seconds

Doing these exercises daily will make a big difference for helping to decrease neck pain as well as preventing it from occurring in the future.

Photo by João Silas on Unsplash