Neck Strengthening Exercises

Time to say goodbye to neck pain – Nip it in the neck!

Exercising your neck regularly reduces stiffness and alleviates and prevents neck pain. Good neck care includes taking care of the posture and strengthening the neck muscles. There is a good volume of evidence that staying active is the key to good health.

Start with Neck Stretching and Shoulder Shrugs 

These can be performed while sitting or standing. Always start with the head and neck in a neutral position and take the neck through a complete range of movement. Hold the position for 2 seconds. One set consists of 5 repetitions and should be done preferably twice a day.

Neck Stretching Exercises

Shoulder Shrug

 

Chin Tuck

One of the key exercises to strengthen the muscles and improve posture.

• Sit up straight with ears in line with the shoulders.
• Pull the chin and head backward.
• Hold the position for 5 seconds and repeat this 5 times.

Chin Tuck

Scapular Retraction

• Stand straight with the head and neck in a neutral position.
• Pull both the shoulders back and attempt to squeeze the shoulder blades backward.
• Hold the position for 5 seconds and repeat this 10 times.
• The duration can be gradually increased.

Scapular Retraction

Isometric Neck Strengthening Exercises

Forward 

• Sit on a chair with head and neck in a neutral position.
• Place the hand across the forehead.
• Push the head and neck forwards while you resist the movement with the hand.
• Hold the position for 5 seconds and repeat 5 times  

Forward Isometric

Backward

• This is the reverse of forwarding isometric strengthening

Backward Isometric

Sideward

• Bend the neck laterally to one side while resisting the movement with the hand.
• Repeat this 5 times on each side.

Sideward Isometric

Supine Head Lift

• Lying on the back, tighten the neck muscles and raise the head off the surface.
• Bring the chin towards the chest.
• Hold the position for 5 seconds and repeat this 5 times.

Supine Head Lift

Prone Head Lift

• While lying down on a firm surface face down, raise your chest, shoulder, and head up while resting on the elbows.
• Tighten the neck muscles and lift your head upwards and backward in an attempt to look towards the ceiling.
• Hold the position for 5 seconds and repeat this 5 times.

Prone Head Lift

These exercises can be started once the acute painful episode is over and gradually the duration and repetitions can be increased. One set can be preferably performed twice a day. If the neck pain worsens or if there is the radiation of pain along the arm or weakness in the arm, you must meet your spine doctor.