Athena Vale
Neck pain is a common problem, often caused by poor posture, injury or overuse. There are many exercises that can help to strengthen the neck and relieve pain. These include stretches, such as slowly turning the head from side to side, and resistance exercises, such as pushing into the side of the head while keeping the head steady.
| Characteristics | Values |
|---|---|
| Position | Sitting or lying on your back |
| Movement | Slowly turn your head to one side as far as is comfortable |
| Hold | 2 seconds |
| Repetition | Repeat on the other side |
| Eyes | Fixed on something in front of you |
| Resistance | Push gently into the side of your head, resisting the motion with your neck muscles |
| Body | Keep chin tucked, arms by sides of body and avoid shrugging shoulders |
| Shoulders | Squeeze shoulder blades together and downwards |
| Tongue | Place tongue on the roof of the mouth |
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What You'll Learn
- Neck extension prone: let your neck hang forward and down to feel a stretch at the top back of your neck
- Neck side-flexor strengthening: lie on your side and take your ear towards your shoulder
- Shoulder blade squeeze: begin sitting or standing with your back against a wall. Squeeze your shoulder blades together and downwards
- Resistance band exercise: stand with arms in front of your chest holding a resistance band. Bend your elbows, pulling your arms back
- Tongue placement: place your tongue on the roof of your mouth to stabilise the muscles in the front of your neck
Neck extension prone: let your neck hang forward and down to feel a stretch at the top back of your neck
To activate your neck muscles, you can try the following exercises:
Neck extension prone
Let your neck hang forward and down to feel a stretch at the top back of your neck. This is a great way to activate your neck muscles and relieve any tension you might be feeling. To do this exercise, start by standing or sitting up straight. Then, gently let your neck hang forward and down, allowing your head to relax. You should feel a gentle stretch at the top back of your neck. Hold this stretch for 20-30 seconds, and repeat three times. This exercise can be done on a bench, as described by Surrey Physio, or while sitting or lying on your back.
Neck side-flexor strengthening
This exercise involves lying on your side and bending your neck to take your ear towards your shoulder. You will feel the muscles on the side of your neck contracting. Hold each contraction for 5-10 seconds, and repeat three times.
Resistance band exercise
Stand with your arms in front of your chest, holding the ends of a resistance band anchored at chest height. Bend your elbows, pulling your arms back against the resistance as if you are squeezing your shoulder blades together.
Simple neck stretches
Try slowly turning your head to one side as far as is comfortable. You should feel a stretch on the opposite side of your neck. Hold for 2 seconds, then return to the starting position. Repeat on the other side. You can also try slowly tilting your head towards one shoulder, again feeling the stretch on the opposite side of your neck. Hold for 2 seconds, then return to the starting position.
Shoulder blade squeeze
Begin by sitting or standing with your back against a wall in an upright position. Squeeze your shoulder blades together and downwards. Hold for 5-10 seconds, and repeat 10 times for 1-2 sets. Keep your chin tucked and your arms by your sides.
Remember to always listen to your body and stop if you feel any discomfort.
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Neck side-flexor strengthening: lie on your side and take your ear towards your shoulder
To activate your neck muscles, you can try a variety of exercises. One such exercise is to lie on your side and take your ear towards your shoulder. This is known as neck side-flexor strengthening.
To do this exercise, lie on your side and bend your neck by taking your ear towards your shoulder. You will feel the muscles on the side of your neck contracting. Hold each contraction for 5-10 seconds, and repeat three times.
You can also try slowly turning your head to one side as far as is comfortable. You should feel a stretch on the opposite side of your neck. Hold for 2 seconds, then return to the starting position. Repeat on the other side.
Another exercise is to keep your eyes fixed on something in front of you and push gently into the side of your head, resisting the motion with your neck muscles. Ensure your head remains steady.
You can also try neck extension prone. Let your neck hang forwards and down over the end of a bench. You will feel a gentle stretch at the top back of your neck. Hold the stretch, relax, and then repeat three times.
These exercises will help to activate and strengthen the muscles in your neck.
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Shoulder blade squeeze: begin sitting or standing with your back against a wall. Squeeze your shoulder blades together and downwards
To activate your neck muscles, you can try a range of exercises. One such exercise is the shoulder blade squeeze. Begin by sitting or standing with your back against a wall. Squeeze your shoulder blades together and downwards, keeping your chin tucked and your arms by your sides. Avoid shrugging your shoulders. Hold this position for 5-10 seconds and repeat 10 times for 1-2 sets.
This exercise can help to strengthen the muscles in your neck and improve your posture. It is important to keep your head steady and upright throughout the movement. You can also try this exercise with a resistance band. Stand with your arms in front of your chest, holding the ends of a resistance band anchored at chest height. Bend your elbows, pulling your arms back against the resistance as if you are squeezing your shoulder blades together.
In addition to the shoulder blade squeeze, there are other exercises you can do to activate your neck muscles. One simple exercise is to slowly turn your head to one side as far as is comfortable. You should feel a stretch on the opposite side of your neck. Hold this position for 2 seconds, then return to the starting position. Repeat on the other side. You can do this exercise while sitting or lying on your back.
Another exercise is to let your neck hang forwards and down over the end of a bench. You will feel a gentle stretch at the top back of your neck. Hold this position for 20-30 seconds and repeat three times. You can also try neck side-flexor strengthening by lying on your side and bending your neck to take your ear towards your shoulder. You will feel the muscles on the side of your neck contracting.
To help stabilise the muscles in the front of your neck, place your tongue on the roof of your mouth. This can be done in conjunction with other exercises, such as pinching your shoulder blades together and lifting your hands off the floor.
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Resistance band exercise: stand with arms in front of your chest holding a resistance band. Bend your elbows, pulling your arms back
Resistance band exercises are a great way to activate your neck muscles. Here's an exercise you can try:
Stand with your arms in front of your chest, holding a resistance band. Keep your elbows bent and your arms pulled back, as if you're squeezing your shoulder blades together. This position will help activate the muscles in your neck and upper back.
Make sure you're standing with your back straight and your core engaged. Keep your chin tucked in and avoid shrugging your shoulders. You should feel the tension in your neck and upper back as you hold this position.
Hold this position for 5-10 seconds, and repeat 10 times for 1-2 sets. You can increase the resistance of the band to make the exercise more challenging.
Remember to breathe and maintain good form throughout the exercise. If you feel any discomfort or pain, stop the exercise and consult a physiotherapist or doctor.
Other exercises to activate your neck muscles include neck extensions and side-flexor strengthening. You can also try pushing gently into the side of your head while keeping your eyes fixed on something in front of you, resisting the motion with your neck muscles.
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Tongue placement: place your tongue on the roof of your mouth to stabilise the muscles in the front of your neck
To activate your neck muscles, you can try a range of exercises. One of the most important things to remember is to keep your tongue placement correct. Place your tongue on the roof of your mouth to stabilise the muscles in the front of your neck. This will help you to strengthen your neck and improve your posture.
- With your head facing forward, slowly turn your head to one side as far as is comfortable. You should feel a stretch on the opposite side of your neck. Hold for 2 seconds, then return to the starting position. Repeat on the other side.
- Keeping your eyes fixed on something in front of you, push gently into the side of your head, resisting the motion with your neck muscles. Ensure your head remains steady.
- Begin sitting or standing with your back against a wall in an upright position. Squeeze your shoulder blades together and downwards. Hold for 5-10 seconds. Repeat 10 times for 1-2 sets. Keep your chin tucked and your arms by your sides.
- Stand with your arms in front of your chest, holding the ends of a resistance band anchored at chest height. Bend your elbows, pulling your arms back against the resistance as if you are squeezing your shoulder blades together.
- Let your neck hang forwards and down over the end of a bench. You will feel a gentle stretch at the top back of your neck. Hold the stretch, then relax. Hold this position for 20-30 seconds, and repeat three times.
- Lying on your side, bend your neck by taking your ear towards your shoulder. You will feel the muscles on the side of your neck contracting.
Remember to always listen to your body and only do what feels comfortable. If you feel any pain or discomfort, stop the exercise and consult a healthcare professional.
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Frequently asked questions
Try this simple exercise: slowly turn your head to one side as far as is comfortable. You should feel a stretch on the opposite side of your neck. Hold for 2 seconds, then return to the starting position. Repeat on the other side.
You can try neck extension prone: let your neck hang forward and down over the end of a bench. Hold this position for 20-30 seconds, then relax. You should feel a gentle stretch at the top back of your neck.
Yes, try this: begin sitting or standing with your back against a wall in an upright position. Squeeze your shoulder blades together and downwards. Hold for 5-10 seconds, then repeat 10 times for 1-2 sets. Keep your chin tucked and your arms by your sides.
