Top Exercises in 2022 for Neck Pain

Last updated on March 23, 2023

As chiropractors, we see a lot of patients with neck pain. Your neck is carrying your head weight all day and it is designed to be mobile. Most adults in their lifetime will experience neck pain without seeking medical advice or treatment.

The common causes of neck pain are due to poor posture, overuse, degeneration (wear and tear) and even from the pillow that you are sleeping on.

Common Symptoms

• Headaches may be present
• Surrounding muscle tightness
• Reduced neck mobility (you may notice you cannot turn your head as far)
• General soreness
• Numbness/Tingling down the arms/hands
• Stiffness

What can cause Neck Pain

• Poor posture when sitting, standing or walking
• Sleeping in an awkward position
• Not sleeping on a properly supportive pillow
• Driving for a long period
• Poor ergonomics
• Working at a desk for a long period
• History of motor vehicle accidents causing Whiplash
• Stress
• Repetitive movements

Top exercises you can do to help reduce or avoid neck pain

Chin Tucks

1. Sit upright on a chair and look forward.
2. Ensure both feet are flat on the ground and shoulders are relaxed.
3. Gently pull your chin towards the back of your head, like you are making a double chin.
4. Hold this position for 5 seconds and repeat this 10 times, or as tolerated.
5. Complete this exercise 1-2 times per day.

3 Easy Stretches

Upper trapezius stretch

1. Sit upright on a chair and look forward.
2. Ensure both feet are flat on the ground and shoulders are relaxed.
3. Have your left hand underneath your thigh and bring your right ear to your right shoulder. To add more of a stretch, use your right hand and place your hand on the side of your head then gently pull that right ear closer towards the right shoulder until you feel a stretch along the back and side of your neck.
4. Hold this position for 30 seconds and repeat this 2 times on each side.
5. Complete this exercise 1-2 times per day.

Levator scapulae stretch

1. Sit upright on a chair and look forward.
2. Ensure both feet are flat on the ground and shoulders are relaxed.
3. Have your left hand underneath your thigh and turn and tilt your head towards the right-hand side, bringing your chin down towards your underarm. To add more stretch, use your right hand and place your hand on the back of your head. To add more pressure, gently pull your chin closer towards the underarm until you feel a stretch along the back and side of your neck.
4. Hold this position for 30 seconds and repeat this 2 times on each side.
5. Complete this exercise 1-2 times per day.

Suboccipital stretch

1. Sit upright on a chair and look forward.
2. Ensure both feet are flat on the ground and shoulders are relaxed.
3. Gently bring your chin towards your chest until you feel a stretch down the back of your neck. To add more pressure and more of a stretch, place both of your hands on the back of your head and pull your chin closer towards your chest until you feel a stretch along the back of your neck.
4. Hold this position for 30 seconds and repeat this 2 times.
5. Complete this exercise 1-2 times per day.

Improving your posture

When sitting ensure that your feet are flat on the ground and make sure your lower back is against the chair.

If you are sitting at the desk at home or work. Make sure the computer is at eye level and your head is not brought forward for a long period.

Regular breaks from sitting down at the desk at least every hour if possible.

Doing these neck exercises are a simple yet effective way to reduce muscle tension and stiffness in the neck and also create increased mobility in the joints. Give these exercises a try today!

Please seek out medical advice from a health professional if any of these exercises cause any pain in the body or pain is still persistent.