Bones, ligaments and muscles support your head and make it flexible. Usually, neck pain is not a serious threat, and with the right neck pain exercises, you can soothe the pain. Your goal must be to restore the range of motion in your neck, which is how you prevent compensating postures. And you don’t even need a massage therapist. Stretching the neck may help a person relieve muscle tension and improve their range of motion. Below, we list examples of exercises that are best for neck pain with mobility deficits.
Rotation
From a neutral position, turn the head slowly to the left as if looking over the shoulder.
Pause for a moment before turning the head back to the center.
Repeat on the right side.
Forward bending
Lower the head forward toward the chest and hold for a moment.
Slowly move the head upward to a neutral position.
Repeat the motion several times.
Shoulder rolls
Start with the head and neck in a neutral position.
Lift both shoulders in a shrugging motion, without moving the head or neck.
Move the shoulders in a circular motion, squeezing the shoulder blades together and then releasing them to push them forward.
Repeat the movement in the opposite direction.
Side bends
Extend both arms straight above the head and clasp the hands.
Without bending the neck, lean slowly toward the left side.
Return to the center, keeping the arms above the head.
Repeat the movement on the right side.
Seated twist
Sit on a chair with a straight back.
Put the left hand on the right knee and gently pull to rotate the shoulders to the right as if looking behind the chair.
Slowly return to the center.
Repeat the twist with the right hand on the left knee.
Exercises to strengthen postural muscles
Strengthening the postural muscles — the muscles of the neck, shoulders, and back — may improve neck pain recovery and prevent future injuries.
Strengthening exercises include:
Head lifts
Lie flat on the back with the arms stretched to the sides.
Nod the head and tuck in the chin.
Hold for a few seconds before releasing back to a neutral position.
Repeat the motion several times.
Lateral raises
Stand with the feet shoulder-width apart and a weight in each hand.
Keeping the body still, move the arms outward until they are level with the shoulders.
Slowly lower the arms back to the side and repeat.
Anterior raises
Hold weights in each hand and stand upright.
Slowly move both weights forward, away from the body.
Keep the arms straight and keep moving until the weights are level with the shoulders.
Slowly return to the starting position and repeat.
Seated overhead press
Sit on a bench or chair and grip weights in each hand level with the shoulders.
Push the weights upward, extending the arms overhead.
Slowly return the weights to the sides of the shoulders before repeating the motion.
Rows
Attach a resistance band to a door handle.
Hold the band handles in front of you and sit on a bench or chair or stand up.
Pull the band handles toward the lower abdomen until they are in line with the side body, and the elbows are behind you.
Slowly release before repeating.
