6 Simple Exercises for Neck Pain

Published On26 December, 2023

Dr. Vaseem Choudhary M.D

 1. Neck Tilt

  • Begin by sitting or standing comfortably with your spine straight.
  • Slowly tilt your head to the right, bringing your ear towards your shoulder.
  • Hold the stretch for 15–30 seconds, feeling a gentle stretch along the left side of your neck.
  • Repeat on the left side.
  • Perform 3 sets on each side.

 

2. Neck Turns

  • Face forward and slowly turn your head to the right, bringing your chin over your shoulder.
  • Hold the stretch for 15–30 seconds, feeling a mild stretch along the left side of your neck.
  • Repeat on the left side.
  • Perform 3 sets on each side.

 

3. Neck Flexion and Extension

  • Sit or stand with your spine straight.
  • Slowly lower your chin to your chest, feeling a stretch at the back of your neck.
  • Hold for 15–30 seconds.
  • Gently tilt your head back, looking towards the ceiling.
  • Hold for 15–30 seconds.
  • Perform three sets.

 

4. Shoulder Blade Squeeze

  • Sit or stand with your arms by your sides.
  • Squeeze your shoulder blades together, imagining you are trying to hold a pencil between them.
  • Hold for 5–10 seconds.
  • Relax and repeat.
  • Perform 3 sets of 10 repetitions.

 

5. Chin Tucks

  • Sit or stand with your spine straight.
  • Slowly tuck your chin towards your chest without tilting your head.
  • Hold for 5–10 seconds.
  • Repeat 10 times.
  • Perform three sets.

 

 

6. Cervical Isometric Exercises

  • Sit with your spine straight.
  • Place your hand against your forehead.
  • Press your forehead into your hand, creating resistance.
  • Hold for 5–10 seconds.
  • Repeat with hands on the back and sides of your head.
  • Perform three sets for each direction.