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5 Comforting Neck Exercises To Relieve Sore Neck: Do's & Don'ts

Kredy
Simple neck exercises go a long way in relieving neck pain
Simple neck exercises go a long way in relieving neck pain

We have all been in that situation suffering from neck pain. Be it from a long day of work or a simple bad flex, neck pain is simply a nuisance and causes severe discomfort, forcing people to lose their concentration while performing any other tasks. Nevertheless, simple workouts for the neck could provide much-needed relief and strengthen your neck to avoid any further complications.

However, keep in mind that performing neck strain exercises is great for providing quick relief, but it is not all you need for a permanent solution. Focus on improving your posture and bringing those long life-term changes that promote a more active lifestyle. Moreover, having a proper walking posture goes a long way towards preventing a sore neck altogether.

Let us not wait any longer and look at the five best neck stretching exercises that you could perform to relieve your sore neck.

Note: If neck pain shows no signs of relief from these exercises, it is recommended that you visit a doctor.


#1 Head Tilts

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The head tilts or the neck tilts are great beginner-level exercises that you could perform at the start of your workout program to relieve neck pain.

With its simple motion, the exercise could be performed by people of different age groups and diverse skill levels.

Instructions

Step 1: Stand straight or sit on a flat bench with a straight back.

Step 2: Move your head to the left side until you feel a stretch in the neck. Ensure that you do not raise your shoulders while performing this motion

Step 3: Hold the position for a moment and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times. Rather than a side tilt, perform the same motion forwards and backwards to activate the neck muscles in a different direction.

Important tip: Perform the exercise in a smooth motion, and avoid any sudden movements for maximum efficiency.

Next up: Neck Flexion

#2 Neck Flexion

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Neck flexion is primarily an isometric strength training exercise that targets the neck muscles with ultimate precision. In addition, the exercise is very effective for relieving neck pain, making it one of the best neck exercises for both strength training and recovery.

Instructions

Step 1: Stand or sit straight on a flat bench. Place your palms on your forehead for support.

Step 2: Move your head forward using your neck muscles with a motto to touch your chin to the chest. However, as this is an isometric exercise, do not actually move your head and apply pressure on the palms.

Step 3: Hold for 30 seconds and return to the starting position.

Repeat the exercise for the recommended number of repetitions.

Important tip: You could take help of a wall or any other rigid surface while performing this exercise.

Next up: Neck Bridge

#3 Neck Bridge

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The neck bridge is one of the advanced neck muscle exercises that one could perform to not only relieve sore neck but also strengthen and condition it. Additionally, the exercise activates the abs and the hips.

Instructions

Step 1: Lie on the floor in a supine position with the arms on the sides. Raise your knees such that the lower legs make an acute angle with the thighs.

Step 2: Raise your torso and hips while keeping your head planted on the floor. Ensure that the thighs, hips and the torso maintain a straight line.

Step 3: Pause for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: For a variable resistance, you could try the neck bridge using a flat bench and a weighted vest.

Next up: Shoulder Shrug

#4 Shoulder Shrug

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From the name, it is clear that the shrugs are a great exercise for improving the deltoids. However, this exercise is also very effective in improving the overall strength and conditioning of the neck, making it one of the best stretches for neck pain.

With the simple movement, the exercise is ideal for both beginners and casual trainers.

Instructions

Step 1: Put your arms on the side and parallel to the torso. They should be fully extended and perpendicular to the floor during the entire duration of the exercise.

Step 2: Gradually move the arms towards the ceiling using your shoulders. Ensure that there is no other movement in the torso and the shoulders while performing this motion.

Step 3: Hold the contraction for a second and return to the initial position.

Perform the exercise for the recommended number of repetitions.

Important tip: The exercise could also be performed using dumbbells for added resistance and improved customisability.

Next up: Neck Rotation Stretch

#5 Neck Rotation Stretch

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The neck rotation stretch is a very effective exercise that activates a host of muscles in the neck region for optimal results, while also targeting the trapezius muscles.

The neck rotation stretch too has an effortless motion and could be people of different age groups and diverse skill levels.

Instructions

Step 1: Stand straight or sit on a flat bench with a straight back. Ensure that you are facing forward in the initial position.

Step 2: Slowly rotate your head towards the right while keeping your arms and shoulders stationary.

Step 3: Pause for a moment and return to the initial position. Perform the same motion on the left side to finish one rep.

Perform the exercise for the recommended number of repetitions.

Important tip: Like all the other exercises on the list, ensure that you perform the neck rotation stretch with a smooth motion and avoid any sudden movements.

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Edited by Raunak J
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