Neck pain
Exercises for neck pain
Exercise and movement is the best treatment for neck pain. Try these exercises, adjust to your comfort level, and make them part of your daily routine.
How often should I practice my exercises?
Aim for once a day, but feel free to do mobility exercises more often if you like.
How many repetitions should I do?
Start with a few repetitions if needed—this is perfectly fine. Track your progress and gradually increase the number over time (this may take a few weeks).
Mobility exercises:
Check out these videos from Versus Arthritis for helpful exercises. The first 5 minutes focus on the neck.
Tailored stretching: Neck and back exercises
Strengthening exercises:
Hold each one for 5 seconds, using 50% effort. Aim to complete 2-4x for each
Isometric strengthening to your neck
Isometric neck rotation strengthening
Isometric neck extension (standing)
Isometric neck side flexion
For the following exercises, aim for 8-12 repetitions
Upper body progression:
Squat Shoulder Wall Slides
Upper body exercise. You can use household items as weights (such as a tin of beans):
How to do a military press
What if the exercise is painful?
Some discomfort during exercise is normal and doesn’t mean you’re causing harm. However, if the pain becomes too intense or affects your ability to do the exercises the next day, reduce the difficulty. Start with fewer repetitions and gradually increase as you improve. If you’re unsure about the right level of exercise, consider seeking professional guidance.