8 Easy Exercises to Relieve Neck Pain (2022)

Neck pain occurs due to a number of causes ranging from structural problems in your spine to bad posture, repetitive motions, profession, and many others. You’ve probably experienced pain and discomfort followed by stiffness, soreness, and headache at one point or another.

8 Easy Exercises to Relieve Neck Pain (1)

Pain in the neck affects a person’s quality of life due to a limited range of motion, but there’s a lot you can do eliminate it. The best way to ease the pain is to do neck pain exercises and this article features eight suggestions.

Which Exercise is Good for the Neck Pain?

To most people exercise for neck pain seems counterproductive and the last thing you want is to move more than necessary. A growing body of evidence confirms beneficial effects of exercises for neck pain relief.

For instance, a study whose findings were published in the Journal of Rehabilitation Medicine discovered that neck stabilization exercises improve pain disability outcomes.

A separate research, published in the BMC Musculoskeletal Disorders, found that high-intensity strength training reduces neck (and shoulder) pain, and it increases the range of motion.

As you can see, science proved that different forms of physical activity help alleviate pain. Different types of exercises are effective for neck pain, but here we’re going to focus on those that you can easily perform, regardless of your fitness level and expertise.

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1. Chin tuck

Chin tuck is a simple exercise for neck pain and belongs to the group of the most effective maneuvers you can do. The exercise strengthens muscles and pulls the head back in the alignment over the shoulders.

Chin tuck also stretches scalene (a group of three pairs of muscles in the lateral neck) and suboccipital muscles (a group of four muscles located underneath the occipital bone).

In order to perform this exercise you should stand against a door jamb making sure your feet are about three inches from the bottom of the door jamb, and:


*All individuals are unique. Your results can and will vary.

  • Pull the upper back and head backward until your head touches the door jamb
  • Stay in that position for five seconds
  • Do 10 reps

When you get used to performing this exercise, you’ll find it easy to do it even when you’re sitting and won’t need to stand against the door jamb.

(Video) 8 Min Neck Stretches for Neck Pain Relief Exercises

2. Static extension position

The exercise allows your head to come forward and by allowing it to hang while keeping elbows locked out while as shoulder blades collapse together, you get to unlock the shoulder girdle which is probably stuck in forward or perforated position. Static extension position also allows you to reposition the spine and hips into extension, thus helping alleviate pain. Here’s how to do this exercise:

  • Start on all fours with wrists under shoulders and knees under the hips
  • Walk the hands out about six inches in the front of you
  • Shift the body forward in a way that shoulders stack over the wrists
  • At this point, your knees will be about six inches in front of the knees
  • Ensure the elbows are locked out straight while allowing shoulder blades to collapse
  • Allow your head to hang and release your stomach
  • Allow your back to arch
  • Stay in this position for two minutes without letting your elbows bend

3. Prone cobra

Prone cobra is one of more advanced neck exercises whose purpose is to strengthen your muscles in the shoulder girdle, neck, and upper back area.

In order to perform the exercise, you should start by lying on the ground face-down and:

  • Place the arms at your sides with palms down on the ground
  • Press your tongue on the roof of the mouth
  • Try to pinch shoulder blades together
  • Lift your hands off the ground
  • Roll the elbows in with palms out and thumbs up
  • Lift the forehead about an inch off the ground
  • Stay in this position for 10 seconds
  • Do 10 reps

For comfort, you should put a towel under your forehead. Also, when you lift your head off the ground, avoid tipping it back.

4. Static back

Static back exercise places your head into the same level as your shoulders. As a result, muscles of the neck and upper back area release which alleviates pain. It’s easy to do this exercise for neck pain, here’s how:

  • Lie on the ground with legs on an ottoman or chair, your knees should be at 90 degrees angle
  • Place arms on the ground at shoulder level or 45 degrees angle
  • Make sure your palms are facing up
  • Stay in this position 5-10 minutes

8 Easy Exercises to Relieve Neck Pain (2)

5. Seated neck release

Seated neck release is a stretch exercise that targets both sides of the neck. The exercise doesn’t put too much pressure on your neck, while it helps alleviate the pain. Here’s how to do it:

  • Sit on the ground in a cross-legged position
  • Extend your right arm next to the right knee
  • Place left hand on the top of the head
  • Slowly tilt your head to the left
  • Apply a pressure gently with your hand to increase the stretch
  • Hold on this side for 30 seconds, then repeat with the other side

You can also perform this exercise while sitting on a chair with feet firmly on the ground.

6. Back burn

This is a postural exercise that strengthens back muscles and decreases neck pain. If you bear in mind that neck pain can occur due to bad posture, it’s of huge importance to do this exercise too. Here are the instructions:

  • Start in the same position as the chin tuck exercise
  • Try flattening the lower back against the wall
  • Place your forearms, elbows, and back of hands and fingers on the wall
  • Ensure wrists are at the shoulder height
  • Gradually slide the hands above your head making sure it should touch the wall the whole time
  • Slide hands slowly back down
  • Do 10 reps about three to five times a day

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7. Behind the back neck exercise

This is a simple stretch exercise that you can do just about anywhere and, thus, alleviate pain in your neck. In order to the exercise, you should:


*All individuals are unique. Your results can and will vary.

(Video) Neck Pain Relief Stretches - 5 Minute Real Time Routine

  • Stand up straight with feet hip-width apart and arms are by your sides
  • Reach both hands behind your back
  • Hold a left wrist with right hand
  • Try to slightly straighten the left arm and slightly pull it away from the body
  • Stay in this position for 30 seconds and switch sides

8. Sitting floor

Sitting floor is a simple exercise that activates the muscles of your shoulders and upper back to keep your spine and shoulders in the right place. This helps relieve neck pain and increases the range of motion. Here are the instructions:

  • Sit on the ground with back against the wall and feet hip-width apart
  • Pull the shoulder blades together
  • Tightens your thighs
  • Pull the toes back
  • Ensure your feet are straight and head is touching the wall
  • Stay in the position for three minutes

How do I Stop the Pain in my Neck?

Besides exercises, there are many other things you can do to alleviate pain in your neck. A combination of exercise and other methods works the best to increase the range of motion and ease discomfort. Here are some useful things you can do tackle neck pain:

  • Always make sure your posture is right
  • Apply warm compresses to alleviate stiffness and ice packs to numb the pain
  • Stay hydrated
  • Try using a different pillow, the one that supports spine’s natural alignment
  • Sleep on your back if you can
  • Ensure the computer monitor is at eye level
  • Get a massage
  • Apply pain relief cream like Pain Buster II
  • Consider acupuncture
  • Do water aerobics
  • Try pain relief supplement such as Turmeric Curcumin Plus


Neck pain is a common and frustrating occurrence, but you can manage it successfully. A combination of exercise and lifestyle adjustments is the best way to deal with this problem.

This article listed eight simple neck pain exercises that activate your spine and shoulders to release tension and alleviate discomfort. Nonetheless, if the pain persists, do not waste your time and go for pain relief products.

8 Easy Exercises to Relieve Neck Pain (3)

8 Easy Exercises to Relieve Neck Pain (4)8 Easy Exercises to Relieve Neck Pain (5)

Evan Jensen, CPT

Evan Jensen is a renowned American Nutritionist, Diet Expert and health writer. He specializes in writing about health, fitness, nutrit Read Full Bio

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(Video) Neck Pain Relief Stretches & Exercises - Ask Doctor Jo


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All that slouching over a computer can lead to some serious cricks in your neck.

Find relief today with these nine exercises to relieve neck and shoulder pain.. Neck pain could be caused by a shoulder impingement, and pain in the shoulder could be stemming from the neck.. Shoulder rotations : These exercises are designed to open the chest and shoulder and reverse forward shoulder posture while gently strengthening the muscles that support the mid back.. Stay for a full inhale and exhale, relaxing your shoulders, inhale again, then exhale and return to the starting position.. Exhale and slowly extend your spine back over the roller, only moving as far as you need to until you feel a gentle stretch in the upper back, chest and abdominals.. Tip : Start with a small range of motion and gently increase this over time; you should feel no discomfort in your low back during this exercise.. Repeat to the left side, pausing on the inhale breath and moving on the exhale.. Tip : There are many small muscles to stretch between positions A and B.. Inhale as you continue to circle, taking the right ear towards the right shoulder, and finishing by stacking the head above the shoulders in your starting position.. Inhale, reach the left arm straight up to the ceiling, and pause.. Exhale, rotate the palm back to the body, stretch the arm all the way forward and return it down by your side, palm facing in.. Inhale again to return to the starting position.. Tip : You must keep your elbows straight!

Due to bad posture or strain on our muscles, we may feel pain around our necks. Here are 12 exercises for neck and shoulder pain.

If you are experiencing neck and shoulder pain right now, you should try out these 15 exercises for neck and shoulder pain relief.. It should appear as if you are shrugging, only this time you will move your shoulders further back.. To perform an arm raise:. Raise both arms until they meet.. Now, without flexing or extending your elbows, raise your right arm over your head, reaching towards the right side of your body.. Slowly, move the arm back to the start position.. This exercise works on the muscles of your shoulder and upper back.. To perform this exercise:. This simple exercise stretches the muscles of your upper back and neck and offers relief from shoulder and neck pain in no time.

Lower back pain is a common complaint across the globe and it’s one of the leading causes of disability. What gets less attention but is arguably harder to treat than lower back pain is middle back pain. Middle back pain can be a complex condition, with many patients never finding out the root cause of it. The middle back is a complex part of the spine: its job protecting the vital organs is crucial, but it’s also susceptible to stubborn pain.

What gets less attention but is arguably harder to treat than lower back pain is middle back pain.. Upper and middle back pain is not as common as lower back or neck pain, but it still accounts for a sizable amount of pain.. The upper and middle part of the back are known as the thoracic back.. Upper and middle back pain is also a common symptom of heart attack in women .. These eight middle back pain stretches are a great place to start.. Hinge at your hips to fold forward with your navel to your spine and a long, straight spine.. If this pose feels too intense on your shoulders, keep your arms separated.. Inhale, then twist your torso to reach your right hand behind your left wrist, lower your body so that your shoulder and the right side of your face rests on the ground and the back of your right arm is on the ground stretching towards the left.. Take three to five breaths in this pose, then press into your left hand to unwind.. It is the same shoulder action as cat and cow pose, only this time you keep your lower body still and engaged, with your navel pressing to your spine.. On all fours, inhale and press the floor away, feeling your shoulder blades slide away from each other.. Pull your navel to your spine and move your shoulder blades together and down your back as you reach the crown of your head towards the wall.. It’s important to support your middle back pain stretches with some whole-body exercise and targeted middle back strengthening exercises.. Try these three middle back strengthening exercises to start.. Middle back pain stretches and strengthening are a great way to work on healing middle back pain, but what if they don’t completely help with your pain?

Here are some exercises designed to fix aching elbows, and strategies to keep them healthy and strong on into the future.

We are more used to the open chain actions, while bodyweight exercise work often places our upper body in the closed chain.. When starting bodyweight training, there are all sorts of new strains and forces on the hands, wrists, and elbows.. It’s common for people with elbow hyperextension to experience some discomfort when performing hand balancing exercises, particularly in the handstand.. • Choose a resistance that you can perform at least 10-15 repetitions with, and perform these both with the elbow bent and with the elbow straight.. Band Elbow Flexion • This is a combination exercise that strengthens your ability to keep your wrist strong in a neutral position (doesn’t break into flexion under weight), while controlling elbow extension under resistance.. • If you don’t have the scapular strength and mobility to do this with your full body weight, you should do assisted pulls either with part of your body weight supported or use bands for assistance.. 3 sets of 30 seconds is more than enough and should be followed by active exercise.. Improving your neck function can go a long way to resolving issues throughout the arms (whether in the elbows, shoulders, or wrists).. If you’ve experienced pain and restriction in your elbows, you can probably imagine how great it will feel to move them freely and with total confidence again.. GMB Mobility is a guided program that improves your total body mobility.. You’ll resolve restrictions so you can finally move and perform your best.

Lower back pain affects most people at one time or another, but physical activity and stretching can help soothe it. Here are 8 simple stretches to relieve back pain.

Here are 8 simple stretches to relieve lower back pain.. While keeping your left foot flat on the floor, gently pull your right knee up to your chest until you feel a slight stretch in your lower back.. Hold your right knee against your chest for 30–60 seconds, making sure to relax your legs, hips, and lower back.. Summary Perform the knee-to-chest stretch by lying on your back and pulling and then holding one or both knees to your chest.. Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds.. Return to the starting position and repeat step 3 on your left side, again holding for 15–20 seconds.. Summary Perform the trunk rotation stretch by keeping your knees together up toward your chest, gently rolling your knees to each side, and holding the position.. Summary Perform the cat-cow stretch by arching your back for the cat pose, then letting your pelvis fall forward for the cow pose.. Summary While seated on the floor with your legs extended, hook a towel around the bottom of your heels and use it to pull yourself forward and stretch your hamstring and lower back muscles.. You can increase the stretch in your lower back by extending one or both legs from their bent position.. The trunk rotation, pelvic tilt, and supported bridge are just a few exercises that will help soothe lingering lower back pain.

It’ll hurt so good!

Great for : quad tightness, knee pain. Great for : groin tightness, knee pain. Great for : hamstring tightness, knee and back pain. For a deeper massage you can cross the left leg over the right.. Place the back of your right upper arm on top of the roller and it sink into the muscle.. (Do not let the foam roller roll!). If you need less pressure, place your left foot on the floor.

Yoga for neck pain is an excellent way to get relief. Here are the poses that will do the most good.

It doesn’t take a lot to develop pain in this area of your body, and it’s easy for that pain to extend to your shoulders and back.. Here are some of the yoga poses that may be beneficial in relieving neck pain.. From standing, bring your left foot back with your toes facing out to the left at a slight angle.. Triangle pose helps to relieve pain and tension in your neck, shoulders, and upper back.. This pose helps to relieve tension in your neck, shoulders, and back.. Press your left hand into the floor for support as your rest your body on your right shoulder and look over to the left.. Use your right hand to gently pull your left elbow over to the right, or bring your right hand up to reach and hold your left hand.. From a seated position, bring your right foot along the floor to the outside of your left hip.. If it’s comfortable, bring your arms back to lie along the side of your body.. This restorative pose has amazing healing potential and can help to relieve tension in your back, shoulders, and neck.. Neck pain that’s accompanied by numbness, loss of strength in the arms or hands, or a throbbing pain in the shoulder or under the arm are also signs you should see your doctor.

Exercise is good for low back pain -- but a few exercises may make back pain worse. See which exercises for back pain can help, and which to avoid in this WebMD slide show.

Exercises for lower back pain can strengthen back, stomach, and leg muscles.. Exercise is good for low back pain -- but not all exercises are beneficial.. Some exercises can aggravate back pain and should be avoided when you have acute low back pain .. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core.. Instead, try lying on your back with one leg straight and the other leg bent at the knee.. Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall.. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift.. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs.. While doing this exercise don't let the lower back muscles sag.. Lie on your back with knees bent and feet flat on the floor.. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds.. Lie on your back with knees bent, feet flat on floor.. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back.. Lie on your back with knees bent and just your heels on the floor.. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury.

If your low back is hurting, try these easy-to-do quadratus lumborum exercises to strengthen and stretch this important muscle. #quadratuslumborum #quadratuslumborumpain #quadratuslumborumstretch #humanmuscleanatomy

bend straight over to the side, extend straight back like when you stretch in your chair, and stabilize your bottom rib during deep breathing.. So, when you’re deciding what you want to do to make your low back feel better, be aware that you will need to stretch and strengthen those muscles in order to feel better.. Notice how as you bend to the side, one side of the QL is stretching while the other side of the QL is strengthening .. Reach through your left hand as the arm raises, helping you reach up and over to the right side.. If this side stretch is too intense, you can press the back of your left hand into your leg.. You are working on opening the thoracic spine, so make sure you don’t feel tension in your low back.. As you inhale, lower back to a hover and reach your arms straight in front of you.. Complete 5-10 reps. To finish, on your last inhale, instead of reaching your arms straight ahead, bring your hands to either side of your chest and lower down to your starting position.. As you exhale, press into the backs of your arms and soles of your feet to help you lift your hips.. Exhale and press into the backs of your arms and soles of your feet to help you lift your hips.. Exhale and use your glutes to lift your legs off the ground and extend your upper thoracic spine (upper back).. As you feel your SITs bones press into whatever is beneath you, feel yourself lift through the top of your head.. Once you feel secure in this position without help from your hands, reach your hands back toward your heels.. If you’re researching QL back pain today because you have some hip or back pain that you’re trying to get rid of, you’re in luck!. After experimenting with the very best and easiest ways to relieve hip + back pain, I figured out a powerful combination of exercises to ditch pain and get back to living a completely active life.

A strong infraspinatus muscle fortifies the shoulder against injury. For long-term shoulder health, it’s crucial to build sturdy rotator cuff muscles to ward off pain.

For long-term shoulder health, it’s crucial to build sturdy rotator cuff muscles to ward off pain.. The infraspinatus muscle contributes to shoulder pain.. Patients can experience near-miraculous pain relief for anterior or posterior shoulder pain, elbow pain, wrist pain and hand pain.. Shoulder rotation lengthens and shortens the infraspinatus muscle under the ball, accentuating the mobilization.. Strengthening the shoulder external rotators (the infraspinatus, teres minor and posterior deltoid muscles) is a must for overhead athletes ( 6 ).. Find the 90-90 position (shoulder and elbow bent to 90 degrees) and slowly externally rotate the shoulder, pulling the hand up and back.. Trigger points and weakness can lead to shoulder pain, rotator cuff tears, elbow pain, and carpal tunnel symptoms.

Find out the best physical therapy back stretches for tight muscles. These back exercises can lower your pain and increase your range of motion.

Back stretches may help you relieve tight back muscles caused by everyday activities.. Over time, muscle tension can cause in significant back pain and increase your risk of a back injury .. This article teaches you back stretches for all of the major back muscles, which may help you get rid of your current backache and prevent future problems.. Lie on your back with your knees bent and your feet flat on the floor.. Supine spinal twist.cirkoglu. To do the supine twist back stretch:. Lie on your back with your knees bent and feet flat on the floor.. Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until you feel a gentle stretch.. You can do the supine abdominal draw-in back stretch by:. Lying on your back with your knees bent and feet flat on the floor.. Ruth Jenkinson / Getty Images. For the supine butt lift back stretch:. Lie on your back with your knees bent and feet flat on the floor.. To perform the seated forward curl back stretch:. Curl your neck, upper back, and low back forward until your chest is on your thighs and you can touch the ground with your hands.

This free list of shoulder rehab exercises is designed by a Sports Medicine Physician. If you experience pain for more than a few days, consider scheduling an appointment with your Doctor.

Treating shoulder pain often takes time but learning how to get rid of shoulder pain through exercise therapy is very simple.. While performing the exercise be sure to lower your shoulders if you experience pain.. Hold the position for 30 to 60 seconds and feel a stretch in your shoulder and upper arm.. Hold for 10 seconds Repeat the exercise on the back shoulder.. You’ll need a resistance or exercise band to perform the exercise.. Perform 5 reps on each arm.. Use your body’s inner torso to rotate to the side and then back to your original position.. Perform two to four reps. Exhale and lift your arms off the floor to form a ‘Y’ position.. Perform two to four reps. Exhale and move your arms into a ‘T’ position.. Hold for three seconds and then lower the weights Perform 10 to 12 reps.

How to Treat Latissimus Dorsi Pain with Effective Home Treatments

You will also find out how to prevent back pain by using exercises to strengthen the “lat” muscles in your back.. Incorrect posture when exercising is another reason for causing strain on your Latissimus dorsi muscle resulting in recurring back pain and shoulder pain.. to help get pain relief from Latissimus dorsi muscle tears.. This is how to help get relief from Latissimus dorsi muscle pain using the P.R.I.C.E.. A natural way to get pain relief from a Latissimus dorsi muscle strain or injury is to go for a back massage.. To help prevent pain in your lower back or shoulder when exercising, Dr. Blake Boggess on WebMD recommends applying a heat pack to your muscles before exercising.. Latissimus dorsi.. The Latissimus dorsi muscle.


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