The Best Workout for Neck Pain Relief

Do you suffer from neck pain? Improve your posture and reduce your discomfort with the right workout routine. Discover the best exercises to achieve neck pain relief and a healthier life. You can take back control and live pain-free.

Quick facts: Best Workout For Neck Pain

  • ✅ Stretching exercises such as shoulder rolls, neck rotations and shoulder shrugs can help reduce neck pain and stiffness (Mayo Clinic).
  • ✅ Strengthening exercises such as the Neck Lift Exercise are beneficial for the treatment of neck pain (Physical Therapy Network).
  • ✅ Heat or cold therapy can provide relief of neck pain (American Academy of Orthopaedic Surgeons).
  • ✅ Using proper posture when sitting, standing and performing activities can help reduce neck pain (American Chiropractic Association).
  • ✅ Taking frequent breaks when working on a computer or engaging in activities that involve extensive neck movements can help reduce neck pain (Harvard Health).


Neck pain can be a debilitating condition that affects millions of people worldwide. It can limit your physical activity and make doing your everyday activities difficult. Fortunately, there are a variety of exercises that can help you find relief from your neck pain and help improve your range of motion.

In this article, we will look at the best workout for neck pain relief:

Overview of Neck Pain

Neck pain is an incredibly common ailment that can have a range of causes, such as poor posture or an injury. Neck pain can be incredibly uncomfortable and even debilitating, making everyday tasks very difficult. Fortunately, there are plenty of exercises that can address neck pain and help to relieve it.

Understanding the anatomy of the neck is very important in order to select the right workout routine. The seven vertebrae that make up the cervical spine allow us to move our neck in multiple directions. Any of these vertebrae can become compressed or misaligned due to improper posture, physical strain or trauma and this can cause muscle spasms and sharp pains in the neck area. In order to reduce neck pain and improve mobility, strengthening your neck muscles is key.


Stretching is an important part of any workout routine, and it is especially important for those with neck pain. Stretching can help to reduce tension and stiffness in the neck, providing much needed relief from neck pain. Stretching can also improve posture and flexibility, both of which are essential for a healthy neck.

Let’s look at the best stretching exercises to help with neck pain relief:

Neck Stretches

Neck stretches are an important part of any workout for neck pain relief. Stretching the muscles in your neck, specifically your trapezius and levator scapulae, can help relieve tension and reduce strain on the neck caused by physical activities. Neck stretches can also help improve range of motion and flexibility in the neck, reducing stiffness and helping to prevent injury.

Common neck stretches include:

  • Shoulder shrugs or rolls
  • Chin tucks
  • Side-to-side head turns
  • Chin-to-chest stretch

When doing these stretches, it’s important to take it slow and be gentle with your movements, as too much force can cause additional strain on the muscles in the neck. Doing these exercises regularly can help keep your neck pain at bay!

Shoulder Stretches

Shoulder stretches are essential for relieving and prevention of neck pain. One of the best stretches for relieving tension in the shoulders is to interlace your hands behind your head, keeping your elbows wide apart. With your head looking forward, slowly lift up and back, feeling a stretch in the front of both shoulders. To increase intensity, squeeze your shoulder blades together just slightly. Hold this stretch for 20 seconds and then relax for 10 seconds before repeating it again.

Another great shoulder stretch to try when you have neck pain is to extend one arm straight out at shoulder height with the palm facing up. Take your other hand, wrap it around the extended forearm, and gently pull back on it until you feel a comfortable stretch in the shoulder being stretched. Hold this position for 20-30 seconds and then release it before switching arms.


One of the most effective treatments to relieve neck pain is to strengthen the muscles in the neck. Strengthening exercises can increase the stability of the neck and reduce the amount of stress on the area that can cause pain. In this article, we will explore some of the best exercises for neck pain relief and how they can help.

Isometric Exercises

Isometric exercises are a type of static muscular contraction to help strengthen the muscle fibers in the neck and upper back area. This workout involves holding a certain position on the muscle for several seconds and then releasing it. It is important to use slow, controlled movements when performing these exercises to ensure that they do not cause further damage or strain.

Some of the most common isometric exercises used in neck pain relief include:

  • Chin tucks
  • Neck rolls
  • Shoulder shrugs
  • Neck extensions

All of these can be performed either seated or standing for as little as 5 minutes each day. Isometric exercises are beneficial for reducing pain and strengthening weak muscles which can help reduce future episodes of pain. Additionally, this type of exercise can help improve range of motion in the affected area as well as increase blood flow which helps improve nutrition to joints and ligaments in the neck.

Resistance Band Exercises

The use of resistance bands can be an effective treatment to strengthen the neck muscles and reduce neck pain. Resistance bands are flexible plastic or rubber straps that provide resistance when stretched or pulled.

Resistance band exercises for neck pain relief focus on strengthening the muscles in the upper back, neck, and shoulders. Exercises using resistance bands can safely strengthen these muscles without putting extra strain on them. Popular exercises include a shoulder shrug, front pull aparts, and lateral pull aparts.

Additionally, it’s important to remember to stretch after using resistance bands in order to prevent muscle tightness or soreness afterwards. Taking preventive measures like using proper technique, taking regular breaks when exercising with resistance bands, and stretching after will help keep the neck safe while still providing relief from pain.

Core Strengthening Exercises

Core strengthening exercises are a great way to relieve neck pain and improve posture. Core strengthening exercises help to strengthen the abdominal muscles, which support the spine, upper back and shoulder girdle. Strengthening your core can also help reduce tension in the neck and upper back.

Common core exercises include planks, bridge raises, and side bridges.

  • Planks are performed by starting in a straight arm push up position and then holding for 30-60 seconds.
  • Bridge raises are done by lying on your back with knees bent and feet flat, raising your hips off of the ground as high as you can while squeezing your glutes at the top, pause for a second and slowly lower as you exhale.
  • Side bridges are done by lying on one side with your elbow under your shoulder and legs stacked, raise your hips off of the ground as high as you can while squeezing your glutes at the top position; hold for 5-15 seconds before releasing.


Having correct posture is key to neck pain relief. Poor posture not only causes pain in the neck but can also result in other physical issues like headaches, neck tension, and even muscle weakness. It is important to incorporate exercises and stretches into your workout routine that will help improve your posture and reduce neck pain.

Let’s look at some of the best workouts for neck pain relief:

Desk Posture

Desk Posture is an important part of maintaining good neck health, as it helps to keep the neck in a neutral position for long periods of time. Desk posture refers to how you sit at your desk and keeps your neck, shoulders, and back aligned and supported.

It involves sitting up straight with your feet flat on the floor, or on a foot rest if needed. Your shoulders should be relaxed and pulled slightly back, while your spine should be in a neutral position with its natural curve. Make sure that your arms are parallel to the desk top (with elbows bent at 90 degrees) when typing on the keyboard or using a mouse.

Additionally, adjust your chair height and monitor position so that they are at eye level while you are working. By making these simple adjustments to your workspace, you will be able to reduce neck pain associated with bad posture over long stretches of time when working at a desk.

Sitting Posture

Sitting posture is key to navigating through life and daily activities with minimal neck pain. Poor sitting posture can contribute to neck tension, headaches and other forms of discomfort.

To maintain proper sitting posture, be sure to keep your head in a neutral position, which means the ears should line up with the center of the shoulders. Avoid sitting for hours in one position; taking short breaks throughout the day can help reduce tightness and promote relaxation.

Consider investing in an ergonomic chair that encourages good alignment and ensures proper support for your spine. Additionally, consider adding lumbar support if necessary or using a pillow or cushion behind your lower back to avoid slouching in your chair.

Taking frequent breaks throughout the day can also help mitigate discomfort due to long periods of time spent sitting in one place.

Standing Posture

Standing posture is one of the most important aspects of daily activity, and it’s particularly important for those suffering from neck pain. When standing, your body should be in a neutral position with good alignment of the spine. This means that your head should be held up straight, with your chin slightly tucked in to prevent excessive strain on the neck muscles. Your shoulders should be relaxed and down away from your ears, and your feet should be roughly shoulder-width apart. To achieve this posture, use a wall or other support if needed to maintain a good stance.

Your feet should be planted firmly into the ground, with pressure evenly distributed across the entire foot; not just on the heel or toes. From there, you can use core strength to stabilize and hold this position while also keeping active by shifting from foot to foot as needed. This can help improve balance and reduce fatigue through the day.

Focusing on proper standing posture will help relieve neck pain and ensure that you stay comfortable for longer periods of time throughout your day!


After researching various options, it appears that the best workout for neck pain relief is a combination of stretching exercises, neck strengthening exercises, and proper posture. This combination will ensure that your neck muscles are in top shape and that you have improved mobility. Additionally, be sure to practice healthy posture in order to reduce strain and tension on your neck.

In conclusion, these tips will help you to alleviate neck pain and enjoy a healthy lifestyle:

  • Stretching Exercises
  • Neck Strengthening Exercises
  • Practice Healthy Posture


In conclusion, neck pain is a common issue and can have a variety of causes. To find relief, it is important to identify the cause of your neck pain. Many people find relief through strength training exercises which focus on strengthening the muscles in the neck and shoulders. This can be done through resistance training or even a combination of both stretching and strengthening exercises.

Other options for relieving neck pain include:

  • Visiting a physical therapist to assess your condition and recommend specialized treatments.
  • Using hot and cold therapy.
  • Taking over-the-counter medications.
  • Getting a massage.

All of these approaches are beneficial for relieving neck pain. However, if symptoms persist or become worse over time it is important to see your doctor for further evaluation and treatment.

Additional Resources

If you are suffering from neck pain, it’s important to take the steps necessary to find relief. In addition to the exercises outlined above, there are other resources available that can help. These include physical therapy, chiropractic care, massage therapy, and ultrasound treatments.

Additional tips for neck pain relief include:

  • Maintaining good posture during everyday activities
  • Stretching regularly
  • Avoiding long periods of sitting or standing

If you have chronic neck pain that is not relieved with lifestyle changes and exercise, talk to your doctor about other treatment options that may be available for you.

FAQs about: Best Workout For Neck Pain

Question 1: What are the best exercises for neck pain?

Answer 1: The best exercises for neck pain include stretching the neck in all directions, shoulder rolls, and upper back rotations.

Question 2: What type of stretching should I do for neck pain?

Answer 2: When stretching for neck pain, it is important to focus on the neck muscles. This can include stretching the neck in all directions, as well as chin tucks and shoulder rolls.

Question 3: How often should I do neck exercises?

Answer 3: It is recommended to do neck exercises 2-3 times a week to reduce neck pain.

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