9 Simple Exercises for Neck Pain

· November 9, 2017
If your pain is very acute, don’t force these exercises because you could wind up making it worse

Do you have neck pain? It’s a real annoyance that can arise from sleeping poorly, spending too much time at your computer, or due to stress.

No matter what the cause, it can wind up causing what seems like eternal suffering. Fortunately, you don’t always need to have surgery or medical interventions, because these exercises for neck pain may be very helpful.

You do, however, need to pay attention to it and be able to distinguish it from a single pinch or actual nerve damage, because your muscles are trying to return to their normal state.

If this is the case for you, don’t hesitate to talk with your doctor.

But don’t worry! The following exercises will help alleviate your pain. They will contribute to flexibility and relaxation, preventing your muscles from tightening.

neck pain

1. Good posture

  • Sit on the floor with your feet in a butterfly position. Your back should be as straight as possible and you shoulders should be relaxed.
  • If for some reason this causes discomfort, you can try using a chair and lean back against the backrest.
  • Without changing your posture, concentrate: inhale and exhale, breathing slowly three times.
  • You want to feel like the air circulates through your chest before coming out through your nose. Relax. Now it’s time for you to locate the pain.

See also: 10 amazing home remedies for headaches

2. Shoulder raises

Shoulder raises is one of the best exercises for neck pain

  • Slowly rotate your shoulders back. Keep your posture straight without losing your breathing rate.
  • Inhale and exhale with each repetition.
  • Perform between 10 and 15 repetitions, depending on your condition.

3. Neck rotations

  • For this exercise, we recommend that you be standing.
  • With your back straight and focusing on controlled breathing, rotate your neck slowly to the left side.
  • Do three repetitions and then switch to the right side. Repeat this twice.

4. Tilting your head

Tilting your head

  • For this exercise, use your left hand to help tilt your head gently to the left, until your ear touches your shoulder.
  • Hold this pose for 15 seconds.
  • Repeat the same steps on the right side. Do seven repetitions on each side.

5. Bowing your head

  • Just like you did with the head tilts above, you’ll move your head with your hand, but this time while looking down toward your feet.
  • Hold that pose for two seconds.
  • Repeat 15 times.

6. Head tilted back

Tilt back your head

  • Tilt your head back to look up at the ceiling while holding your breath. Inhale and exhale.
  • Next, turn your head slowly to the left, return to the center, and then to the right.
  • Repeat this movement 15 times.

7. Handcuffed position

  • Hold your back straight. Grip your left hand with your right behind your back, as if you were handcuffed.
  • Inhale and exhale slowly as you pull your hands to the right, tilting your head to the same side.
  • Hold this position for 10 seconds and repeat these steps for the left side.
  • Repeat twice on each side.

8. Hands on your head

Hands on your head

  • With your head facing up and your back straight, put your hands over your head, one on top of the other.
  • Stretch your neck slightly, lift your head, inhale, and raise your left shoulder.
  • Then, exhale and lower it.
  • Do the same with the right shoulder. Five repetitions on each side are sufficient.

We recommend reading: 3 home treatments for neck pain

9. Hands behind your neck

  • Place your hands behind your neck. Extend your arms to the sides, take a deep breath, and raise your head.
  • Hold that position for 10 seconds and exhale while lowering your head.
  • Close your arms and let your elbows touch.
  • Wait 10 seconds and separate your elbows.
  • Inhale, raise your head, and repeat. Do seven repetitions.


  • Make sure you sleep on a firm mattress.
  • If you’re going to carry something heavy, take precautions.
  • Avoid sleeping on your stomach, as it can damage your vertebrae.
  • Don’t use pillows that are too thick.
  • Don’t forget to keep your posture straight.
  • Practice physical activity to control stress levels and keep your muscles in motion.
  • Don’t stay in the same position for long periods of time: if your job requires a lot of sitting or standing, get up frequently to stretch your muscles.

Note: remember that these exercises for neck pain are only intended as advice, so if your pain is persistent or intense, it’s best to see a doctor. Don’t test your body.