When neck, chest, and upper back muscles become weakened, tightened, and/or elongated, the shoulders can become rounded and the head sags forward. This poor posture in turn puts more stress on the cervical spine’s facet joints and intervertebral discs, as well as the muscles and ligaments. Poor posture with the head too far forward may lead to chronic or recurrent neck pain that can also be accompanied by stiff joints, upper back pain, shoulder blade pain, and headaches. Fortunately, a neck pain exercise program may be able to help address most of these symptoms.
Neck strengthening
Specific strengthening exercises can help maintain improved posture, which in turn can lessen or eliminate recurrent flare-ups of pain. As a general rule, neck strengthening exercises should be done every other day to allow muscles time to repair themselves.
Shoulder Roll
This is best done standing up. Raise your shoulders straight up and move them in a circle going forward. Do it 6 times Return to the start position, and make another 6 circles, this time going backward.
Super Man
Lay on your stomach with your arms extended above your head. Keeping your neck neutral, lift your arms and legs concurrently. Make sure you’re using your back and glutes to lift. Pause briefly at the top and return to start. Complete 3 sets of 10 reps.
Reverse dumbbell fly
Grab two light dumbbells and stand, hinged at the waist at a 45-degree angle, with your arms hanging straight down. Keeping your neck neutral and your gaze down, begin to lift your arms out to the side and up. Squeeze your shoulders together at the top of the movement. Complete 3 sets of 12 reps.
Forward and Backward Tilt
This can be done while you're seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight.
Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day.
Wall angels
Stand with your back flat against a wall. You may need to step your feet out slightly to allow your back to completely soften against the wall. Extend your arms out to create a “T” shape against the wall, then bend your elbows to create a 90-degree angle. Slowly move your arms up and down in a “snow angel” motion, ensuring that they stay flat against the wall the whole time. When your fingers touch above your head, return to the start. Complete 3 sets of 10 reps.
Aerobic conditioning
Aerobic exercise, commonly called “cardio,” is fueled by a steady intake of oxygen and keeps the heart rate and breathing levels elevated for the duration of the workout. Aerobic exercises increase blood flow to the muscles and soft tissues of the neck and upper back, which can help loosen the muscles and increase range of motion. In addition, after about 30 or more minutes of aerobic exercise, the body’s natural painkillers called endorphin are released and can help reduce neck pain.
Forward and Backward Tilt
This can be done while you're seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight.
Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day.
Depending upon the specific diagnosis and pain level, different exercises may be recommended for neck pain. It is important for patients to seek a cervical spine specialist who is trained to evaluate neck pain and develop an individualized exercise program. If the patient’s neck hurts too much to do neck exercises, other treatments may be recommended first, such as medications to help reduce the pain enough for the neck to start moving.
