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What exercises can I do to reduce neck pain? - Spinal DISC Center | Kris Radcliff, MD | New Jersey
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Woman with neck pain working at a laptop
Neck Pain, Stretches & Exercises

What exercises can I do to reduce neck pain?

May 8, 2023 | by | |
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  1. Neck stretches: Gently tilt your head forward and backward, side to side, and rotate left and right. Hold each position for 15-30 seconds. Repeat 2-4 times for each direction.
     
  2. Shoulder rolls: Roll your shoulders forward and backward in slow, circular motions. Perform 10-15 repetitions in each direction.

  3. Neck retraction: Sit or stand up straight. Gently pull your head straight back, tucking your chin in slightly. Hold for 5 seconds and release. Repeat 10 times.

  4. Side neck stretch: Sit or stand up straight. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds. Repeat on the other side.

  5.  Levator scapulae stretch: Sit on a chair with your hand on the same side as the neck pain placed under your thigh. Turn your head 45 degrees to the opposite side, then tilt your chin down towards your chest. Use your free hand to gently pull your head forward and down. Hold for 15-30 seconds, then repeat on the other side.
     
  6. Isometric exercises: Place your hand on your forehead and gently push your head against your hand without allowing any movement. Hold for 5 seconds, then release. Repeat this exercise with your hand on the back of your head, and on each side of your head.
     
    These exercises may help improve flexibility, reduce muscle tension, and alleviate neck pain. However, it’s crucial to consult a healthcare professional to ensure you’re doing the exercises correctly and to determine the most appropriate treatment for your specific situation.

    Make an appointment with Dr. Radcliff to address your neck pain today.
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