The Best Neck Exercises for Neck Pain
Neck pain is a common issue that affects many people due to poor posture, stress, or prolonged sitting. Whether you're experiencing stiffness, discomfort, or chronic pain, incorporating neck exercises for neck pain into your daily routine can provide significant relief. If you're looking for neck pain exercises at home, you've come to the right place. These neck pain stretches and physical therapy exercises for neck pain will help improve mobility, strengthen your neck muscles, and reduce stiffness.
Why Neck Exercises Are Important for Neck Pain Relief
The neck supports the weight of your head while allowing a full range of motion. However, due to excessive screen time, poor sleeping positions, injury, and stress, it’s easy to develop neck pain and stiffness. Performing exercises for neck pain can:
Improve neck mobility
Strengthen neck and shoulder muscles
Enhance posture and reduce tension
Promote blood circulation to speed up recovery
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Reduce the risk of future injuries
Now, let’s dive into the best neck pain relief exercises you can do to alleviate discomfort and improve overall neck health.
1. Banded Isometrics Exercise for Neck Pain
This banded isometric exercise is an excellent way to strengthen your neck muscles without straining them. This is a physical therapy exercise for neck pain that improves stability while reducing tension.
How to Perform:
Positioning: Lay on your back with relaxed shoulders and traps.
Setup: Wrap a resistance band around your head and hold the ends away from your head with one hand.
Execution:
Gently pull the resistance band away from your head while keeping your neck straight.
Hold the position for 10 seconds without tilting your head.
Relax and repeat for 3 sets of 10 second holds on both sides.
Alternative: Hand Isometric Exercise for Neck Pain
If you do not own a resistance band, you can perform this same neck exercise by using your own hand. This is a great option for a neck exercise for neck pain that does not require equipment.
How to perform:
Positioning: Lay on your back with relaxed shoulders and traps.
Setup: Use your hand to apply gentle pressure to your head.
Execution:
While applying pressure with your hand, gently push your head towards your hand while keeping your neck straight and engaging your neck muscles.
Hold the position for 10 seconds without tilting your head.
Relax and repeat for 3 sets of 10 second holds on both sides.
Benefits of this Isometric Neck Exercise
Builds neck muscle strength
Improves posture and spinal alignment
Helps in reducing chronic neck pain
Tips: Perform this neck pain workout consistently to see noticeable improvements in neck pain and stiffness. Make sure to keep your shoulders and your traps relaxed during this exercise!
2. Head Rotations Exercise for Neck Pain
Neck rotations are essential exercises for neck pain that help restore mobility. If you experience neck stiffness and pain, this simple exercise for stiff neck pain can help loosen up the muscles.
How to Perform:
Setup: Find a smooth surface to lay your head on, such as a laminated book or skateboard.
Positioning: Keep your shoulders relaxed, tuck your chin, and press downward into the surface. If using an elevated surface, place a towel underneath your body to align the back with your neck.
Execution:
Slowly turn your head to the right, aiming to align your chin with your shoulder.
Repeat on the left side.
Perform 2 sets of 10 full cycles on each side.
Advanced Option:
For increased resistance, place your hand on your temple and apply slight pressure while turning your head.
2. Alternative: Head Rotation Exercise with Skateboard
This exercise can also be used with a skateboard. Simply put a towel on a skateboard and complete the same exercise as above.
Benefits of Head Rotation Exercise for Neck Pain
Enhances neck flexibility
Reduces stiffness and muscle tension
Improves blood flow to the neck
This neck pain stretch is one of the best exercises for neck pain and stiffness, especially if you work long hours at a desk. Head rotations exercises for neck pain also relieves neck pain while exercising deep neck flexors.
3. Upper Back Foam Roller Stretch for Neck Pain
If you’re looking for an exercise that can stretch and relieve pain in your neck that will also help relieve upper back tension, try the upper back foam roller stretch. It’s an excellent way to ease neck pain by improving posture and mobility.
How to perform:
Setup: Place a foam roller on the floor.
Positioning: Lie on your back with the roller under your upper back (near your shoulder blades).
Execution:
Support your neck by interlacing your fingers behind your head.
Gently arch your back over the roller, allowing your head to move backward slightly.
Pull your head up and forward, similar to a crunch
Repeat for 2 sets of 10 reps.
Alternative:
If you don’t have a foam roller, use a rolled-up towel underneath your upper back for similar benefits.
Benefits of Foam Roller Stretch for Neck Pain
Reduces upper back tightness that contributes to neck pain
Encourages better spinal alignment
Improves posture, which can help alleviate chronic neck pain and neck discomfort
This exercise for neck pain is excellent for those with neck stiffness and pain due to prolonged sitting or poor posture.
Final Tips on How to Ease Neck Pain
Be consistent: Doing these neck pain exercises daily will help maintain long-term relief.
Check your posture: Avoid slouching and keep your screen at eye level to prevent strain.
Stay active: Incorporate exercises for neck pain and stiffness into your routine to prevent muscle tightness.
Stretch regularly: Neck pain stretches like chin tucks and shoulder rolls can help reduce discomfort throughout the day.
By incorporating these and other neck pain relief exercises into your routine, you can alleviate neck pain, improve mobility, and prevent future discomfort.
If your pain persists, consider seeking PT for neck pain, consulting a healthcare professional or, checking out our NecksLevel Glide. The NecksLevel Glide is used by physical therapists and helps relieve neck pain by promoting proper neck strengthening and stretching while reducing tension and pressure on the neck muscles. Its smooth gliding motion enhances mobility, improves posture, and encourages relaxation, making it an effective tool for neck pain relief and recovery.
Give these exercises for neck pain a try and see how they work for you!
For a step-by-step walkthrough, check out our YouTube video covering the above neck exercises for neck pain.
Written by:
Dr. Scott Dickenson, DPT, ATC
Physical Therapist
Scott is an Orthopedic Physical Therapist specializing in neck pain with nearly a decade of clinical experience. He regularly speaks at national Physical Therapy, Athletic Training, & Chiropractic conferences on neck injuries & rehab in sport.
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