Version July 2025
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Why do I need to do neck exercises? —
Neck exercises can help ease neck pain and might help prevent future neck pain. Long term, it is important to strengthen the muscles in your neck, shoulders, and upper back. Stretching exercises are also important to keep your muscles flexible.
Below are some stretching and strengthening exercises that might help you.
Other forms of movement can help ease or prevent neck pain, too. For example, some people like to:
●Walk
●Do aerobic exercise – To help relieve neck pain, doctors recommend exercising for 30 minutes a day, on 3 to 5 days of the week.
●Do yoga or tai chi
The most important thing is to move your body. Even exercising for shorter amounts of time is good for you. Your doctor, nurse, or physical therapist can help you find different types of activity that work for you.
What stretching exercises should I do? —
Below are some examples of stretching exercises. Warm up your muscles before stretching to help prevent injury. To warm up, you can walk, jog, or cycle for a few minutes. Other ways to warm up your muscles are to soak in a bath, take a shower, or use a heating pad or warm, moist towels.
Start by repeating each of these stretches 10 to 15 times, holding each stretch for 5 to 10 seconds. Try to work up to doing the stretches 2 to 3 times each day. Breathe slowly and deeply as you do them. Stop when you feel a slight stretch. You might feel tension, but you should not feel pain, numbness, or tingling. Never bounce when doing stretches.
●Neck rotation (figure 1) – Slowly turn your head to the right. Place the fingertips of your right hand on the left side of your chin, and gently press. Repeat on the left side.
●Neck tilting (figure 2) – Tilt your head to the right, bringing your ear toward your shoulder. Use the fingertips of your right hand to gently pull your head closer to your shoulder. Repeat on the left side.
●Neck bending (figure 3) – Bend your neck so your head comes down, bringing your chin toward your chest. Relax your neck and back muscles with each stretch.
●Chest stretch (figure 4) – While standing in a doorway, lift both hands up so both elbows form a right angle. Place your forearms against the door frame, making sure your elbows are slightly lower than your shoulders. Take a small step forward with 1 leg, and gently lean forward until you feel a stretch across your chest. Hold this for 10 to 30 seconds.
What strengthening exercises should I do? —
Below are some examples of strengthening exercises.
Start by repeating each exercise 2 to 3 times, working up to 10 repetitions. Try to do the exercises 2 to 3 times each day. Do all exercises slowly, and hold each for 3 to 5 seconds.
●Shoulder circles (figure 5) – Sit with your back straight. Raise your shoulders up toward your ears. Move your shoulders back, down, and then forward in a circle. Repeat, but now move your shoulders up, forward, down, and then back in a circle.
●Shoulder blade squeezes (figure 6) – Sit with your back straight. Squeeze your shoulder blades together on your upper back. Make sure you keep your shoulders down and away from your ears.
●Chin tucks (figure 7) – While lying on your back, gently tuck your chin down toward your neck.
What else should I know?
●Exercise, including stretching, might be slightly uncomfortable. But you should not have sharp or severe pain. If you do get severe pain, stop what you are doing. If severe pain continues, call your doctor or nurse.
●Do not hold your breath when exercising. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
●Always warm up before exercising. Warm muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
●Doing exercises just after waking up and before going to bed can be a good way to get into a routine.
Patient education: Neck pain (The Basics)
Patient education: Exercise and movement (The Basics)
Patient education: Exercise and movement as you get older (The Basics)
Patient education: Neck pain (Beyond the Basics)
Patient education: Exercise (Beyond the Basics)
