The top 5 exercises for neck pain!!


Neck pain is one of those conditions that can strike at any time, be it from long periods of working at a desk or it could come down to sleeping in a peculiar position that can aggravate the structures within the neck.

Therefore the best form of treatment we can supply is the knowledge of what to do if you are starting to feel like a bout of neck pain may occur.

Below I have listed the 5 best exercises you can use to keep your neck supple.  After all, prevention is always better than cure!

1. Retractions

This is a brilliant exercise for targeting the deep structures in your neck such as the discs and joints that may be irritating your nerves thus causing your neck pain. To perform this exercise simply place the web space between your index finger and thumb against your chin and move your head directly back, almost like you are creating a double chin. It may help to fix your eyes on a point in front of you to keep your head in the same place of movement.

2. Seated Trapezius Stretch

The trapezius stretch is an excellent way of relieving some of the stiffness and tension in the muscles down the back and sides of your neck. This is a brilliant exercise as you can perform it anywhere as a quick relief to your aching muscles. To perform this exercise for example on the left side of your neck, simply reach across the top of your head with your right hand, tuck your chin down to your chest and from there give your head a small pull until you feel a stretch down the back of your neck.

3. Shoulder squeezes

This exercise is brilliant for strengthening up our back muscles, which can help maintain a good posture for longer, which is brilliant for reducing pain when working at a computer for long periods. To perform this exercise sit in a good posture and squeeze your shoulder blades together as hard as you can, hold for 10 seconds then relax and repeat 10 times.

4. Banded Rotations

This is an excellent exercise for strengthening all the muscles in your neck, to perform this you will need an open-ended band which you will need to wrap around your forehead, from there place tension on either end of the band and turn your head to the left and then the right to strengthen all your rotational muscles.

5. Foam Rolling Thoracic spine and posture awareness

Finally using a foam roller on your mid-spine is excellent for improving your posture, however, the main thing to take from this blog is if your neck begins to hurt get up and move it an active life is a pain-free life.

If you are struggling with any aches and pains and would like to book an appointment at the clinic with myself or any other physio, please give us a call on 01285 654059 or email us at and we’ll be happy to help!

Thank you for reading,

George Stacey-Stevens

Physiotherapist at the Markland Clinic

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