Neck Exercises For Pain Relief & Stronger Muscles

neck exercises

In a hustle for a muscular or toned body, we tend to avoid the neck because most of us are unfortunately unaware of the benefits of neck exercises. You seldom do anything to insulate the neck against and make it stronger. And here is the good news, you need no equipment to get started.

When to Start Neck exercises?

In case, If you experience pain in the neck at the end of the day due to poor postural habits. You are highly advised to stretch your neck in all the motions. These neck exercises mentioned below have proven to elevate the pain and relaxes the upper body.

However, if you are not experiencing any pain, there is still a good reason for you to include these exercises in your routine as they can insulate your neck against injuries.  

And if you are a muscle-building freak, you surely cannot miss out on neck exercises. It is highly suggested to add these exercises to your routine. It will just insulate the neck against injuries but will also make them muscular and stronger. In addition, this change will further provide you with increased stability while lifting heavy weights for your other exercises.

Here are five effective exercise cum stretches for your neck for all the benefits worth grabbing.

1. Flexion Stretch

  1. Stand straight with feet shoulder-width apart. 
  2. Rest your arms on the side and engage the core.
  3. Pull your shoulder blades back and down.
  4. Slowly draw your chin in toward your chest until you feel a stretch in the backside of the neck.

Time: Hold it for 20-25 seconds

Reps: 2-3

2. Lateral Flexion

  1. Stand straight with feet shoulder-width apart. 
  2. Rest your arms on the side and engage the core.
  3. Pull your shoulder blades back and down.
  4. Slowly draw your left ear on your left shoulder until you feel a stretch in the right side of the neck.

Time: Hold it for 20-25 seconds on both the side

Reps: 2 on both side

3. Cervical Retraction

  1. Stand straight with feet shoulder-width apart. You can also sit straight on a platform rather than keep standing.
  2. Rest your arms on the side and engage the core.
  3. Pull your shoulder blades back and down.
  4. Draw your chin back and tug it right above your chest.

Time: Hold it for 20-25 seconds on both the side

Reps: 2 on both side

4. Levator Scapula Stretch

  1. Stand near the wall or the door.
  2. Stretch the left arm outwards and now bend the elbow upwards, making an ‘L’ with your hand.
  3. Tug your hand at the wall and come half-inch forward. It will help you to squeeze your shoulder blade.
  4. Now, move your head to the right in a way that your nose tip is facing the shoulder.

Time: Hold it for 20-25 seconds on both the side

Reps: 2 on both side

5. Doorway Chest Stretch

  1. Stand at a doorway
  2. Fly your arms outwards with elbows bent upwards.
  3. Tug your hands at the doorway and engage the core.
  4. Lean your body forward until you feel the stretch near the collarbones

Time: Hold it for 20-25 seconds on both the side

Reps: 2 on both side

The Takeaway

Neck exercises have benefits for everyone. These can elevate pain and make the neck stronger with time. All you need is continuity. In addition, neck exercises can be done anywhere, anytime, making them most feasible for people with a busy schedule.

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