Neck pain exercisesSafe, effective neck exercisesIf you have neck pain exercises can certainly help. However, note a few precautions before doing any neck exercises. Following are precautions & exercises for neck pain, complete with illustrations & descriptions. Also, visit our other pages detailing benefits of neck exercises and exercises to strengthen neck. Links right below.
If Your Neck Is HurtingFirst things first. If your neck pain is from some trauma or injury and is severe, seek medical attention.If you rest and apply ice and the pain doesn’t alleviate in a day or two, seek medical attention. Rest should occur while your spine & neck are positioned a neutral position. Make sure that the gap between the back of your neck and the bed is filled in by a pillow (or other support) which helps keep your neck in a comfortable, neutral position. You can also apply ice at first, until pain subsides followed by heat after 2 - 3 days. Do not use heat if the area is inflamed. Apply heat or ice for 15-20 minutes at a time, taking a few hours rest between applications. Do not exercise if you are in severe pain. If you are not sure, ask your doctor. Do not continue to exercise if doing so brings on significant pain. However if pain is mild, or your doctor recommends exercises, go right on a head. Start with the exercises on this page and as condition improves, add the exercises on our neck strengthening exercises page If doing both, do neck strengthening exercises before exercises for neck pain. Neck exercisesYou can do the following exercises in any combinations of sets ( 1 - 3) and reps (5 - 15) and/or holds at the extreme positions for between 5 - 15 seconds. The best strategy might be to alternate between reps and holds.Neck pain exercises 1: Neck range of motion exercises Move your head left, right, forward and backwards. Then move your head in slow circular rolls. Don’t strain or overextend.
Neck pain exercises 2: Upper trapezius stretch In this exercise, you are gently forcing your head down West and then East. This movement also stretches the upper trapezius muscles which further encourages neck mobility.
Neck pain exercises 3: Scalene stretch This exercise stretches the scalene muscles in your neck which lie about the side of the neck. Alternate between left & right sides.
Neck pain exercises 4: Neck flexion For neck flexion, use your hands to gently pull on your head stretching the back-side neck muscles. Do not tug sharply.
Neck pain exercises 5: Neck rotation Much like a natural movement we all engage in when our neck feels stiff. Do not rotate too far. You should feel some of the twist at the bottom of the neck & upper trapezius muscle.
Neck pain exercises 6: Scapular squeezes A very valuable neck exercise, scapular squeezes helps the neck indirectly, by conditioning muscles below. It’s the same reason back exercises include abdominal movements.
Neck pain exercises 7: Thoracic extensions A nice stretch for the mid-front neck region. Only go back as far as is comfortable.
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