Exercises to Get Rid of Neck Pain

Neck pain is very rarely caused by a problem within the neck muscles itself. A misalignment somewhere in the body causes it. If your chest and upper back muscles are weak, your shoulders can become rounded and your posture deteriorates, causing neck pain. Similarly, if your hips or spine have a misalignment, the effects can be felt in the neck if the misalignment causes your head to push forward.

Because of this, to eliminate neck pain, you need to do exercises that strengthen your whole body, not just your neck. By building up a stronger upper back, chest, and shoulders, your posture will improve, and the pain should be eliminated. If any exercises cause you pain, stop immediately and consult your doctor. These exercises can ease the pain and may be slightly uncomfortable but should not cause any pain.



Lie on the floor on your back with your legs raised and propped up on a chair so that your hips and your knees are bent at about ninety-degree angles. Put your arms out at shoulder level, with your palms facing upwards. This position should align your head, neck, shoulders and upper back. Hold this position for between five and 10 minutes.


Some neck pain can be caused by tight pectoral and shoulder muscles becoming shorter over time. Stretching these muscles out can extend the muscle and stop them pulling the head forwards.

Stand a couple of feet away from the corner of the room, facing the corner. Tuck your feet together and place your forearms on each wall, around shoulder height. Lean in towards the corner, you should feel your chest and shoulder muscles stretch. Do this for between 30 seconds and one minute.


Another exercise to do against a wall. Position yourself so your back and tailbone are on the floor and your legs are vertically up the wall. Your heels should be in contact with the wall, with your toes facing away and pointing straight out from the wall. Pull your toes back so your thigh muscles contract, hold the position for approximately three minutes.


This will help build up the muscles that pull your chin back and keep your head up and aligned. Stand with your feet about three inches in front of a door frame. Pull your upper back and head backwards, whilst looking down, until your head touches the door frame, hold it for five seconds, then return to the starting position. You can repeat this movement ten times.


Sit on the floor against a wall with your feet shoulder-width apart, stretched out in front of you. With your head touching the wall, pull your shoulder blades together, engage your thighs, and pull your toes back towards your body. Hold the pose for three minutes with your muscles activated.


Roll up a towel and place it on the floor. Whilst lying face down on the floor, place your forehead on the rolled towel, and your arms comfortably down by your side.

Push your tongue into the roof of your mouth to align the muscles in the front of your neck. Gently pull your shoulder blades together and raise your hands off the floor, with your thumbs out facing the ceiling. Keep your eyes looking at the floor and lift your head an inch of the towel.

Hold this pose for 10 seconds, then relax and return to the starting position. Do this 10 times, each time holding the pose for then seconds.

With these exercises, you should be able to realign your whole body and stretch and strengthen the muscles responsible for holding your head and neck up and maintaining good posture.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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