The 8 Best Exercises for Your Neck Pain

1) Neck Stretches

• Neck Tilt (Forward and Backward):

  Sit or stand with your spine straight and slowly tilt your head forward, bringing your chin towards your chest. Hold your head in this position for 15-30 seconds. Now, tilt your head backwards, looking up to the ceiling, holding this position for 15-30 seconds. Repeat this several times.

• Neck Rotation:

  Gently turn your head over your right shoulder, hold your
  head in this position for 15-30 seconds and then switch to the left side. Repeat this
  several times on each side.

2) Neck Flexor Strengthening

• Chin Tucks:

  Sit up straight with your shoulders nice and relaxed. Slowly bring your chin towards your chest. Once your chin is as close to your chest as possible, hold this position for 5 seconds then slowly release. Repeat this exercise several times to strengthen your neck flexors.

3) Neck Extensor Strengthening

• Resistance Band Neck Extension:

  Get yourself onto all fours, then wrap a resistance band around the back of your head and anchor the resistance band to the ground using your hands. Slowly extend your neck backwards against the resistance, then return to the starting position. Perform this for 10 repetitions.

4) Shoulder and Upper Back Exercises

• Scapular Squeezes:

  Sit or stand with your arms by your sides. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold this position for a few seconds, then return to a neutral position. Repeat this exercise to improve both strength and posture of the upper back.

5) Postural Exercises

• Wall Angles:

  Stand with your back against a wall, with your feet slightly away from the wall. Raise your arms to shoulder height, with your elbows bent at 90 degrees. Slowly slide your arms up the wall while keeping your elbows and wrists in contact with the wall. Return to the starting position and repeat 8-10 times.

6) Neck Mobility Exercises

• Head Tilts and Turns:

  Slowly tilt your head to the right, bringing your ear towards your shoulder. Return to a neutral position and repeat the tilt to the left. Next, from a neutral position, bring your right ear to your right shoulder so that your chin is parallel to your shoulder. Repeat this on the left side.

7) Isometric Neck Exercises

• Isometric Resistance:

  Place your hand on the side of your head and gently push your head against your hand, resisting the force. Hold this for 5-10 seconds, then relax. Repeat on the other side and in various directions to strengthen different neck muscles.

8) Range of Motion Exercises

• Head Circles:

  Slowly rotate your head in a circular motion, start with a clockwise motion, then a counter clockwise motion. Ensure you are gentle with this exercise.

Conclusion

Remember, it is essential that you perform these exercises gently and within your pain tolerance.

Consistency is key with these exercises. Adding them to your daily routine will help with relieving neck pain and improving mobility

As your chiropractor in Eastbourne, I would be able to help answer any questions you may have on any of the exercises listed above. In the meantime, good luck and get moving!

If you found this blog useful, you may also find this article on how to relieve and prevent
neck pain at home helpful.

I’ve also contributed to various health related blogs on www.BackBlog.co.uk.