Neck Pain Exercises
At Kansas Pain Management, we understand the impact neck pain can have on your daily life. To help you manage and reduce discomfort, we’ve compiled a list of simple, effective exercises.
These exercises are designed to strengthen your neck, improve flexibility, and provide relief from pain. Below, you’ll find detailed instructions to guide you through exercise.
Chin Tucks
- Helps strengthen the muscles in the neck and improves posture.
- How to do: Sit or stand with your back straight. Slowly tuck your chin towards your chest without rounding your shoulders. Hold for 5 seconds, then return to the starting position. Repeat 10-15 times.
Neck Side Stretch
- Relieves tension in the sides of the neck.
- How to do: Sit or stand upright. Gently tilt your head towards one shoulder, using your hand to apply light pressure for a deeper stretch. Hold for 15-30 seconds and repeat on the other side.
Upper Trapezius Stretch
- Targets the upper back and neck muscles to reduce stiffness.
- How to do: Sit in a chair, place one hand behind your back, and gently pull your head towards the opposite shoulder with your other hand. Hold for 20-30 seconds on each side.
Neck Rotations
- Increases flexibility and range of motion in the neck.
- How to do: Sit or stand with your spine straight. Slowly turn your head to one side as far as is comfortable, then rotate to the other side. Repeat 10-15 times on each side.
Scalene Stretch
- Stretches the muscles in the front and side of the neck.
- How to do: Sit or stand with your shoulders relaxed. Tilt your head back and to the side, holding for 15-30 seconds on each side.
Levator Scapulae Stretch
- Eases tightness in the neck and shoulder area.
- How to do: Sit or stand, and raise your arm to place it on the back of your head. Gently pull your head down towards the opposite armpit. Hold for 20-30 seconds on each side.
Shoulder Blade Squeeze
- Strengthens the muscles supporting the neck by improving shoulder alignment.
- How to do: Sit or stand with your back straight. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds, then release. Repeat 10 times.
If you experience any discomfort while doing these exercises, it’s important to consult with a healthcare professional before continuing.
We are here to help you find long term solutions!
What we do?
Neck Pain Conditions we Treat:
- Whiplash
- Muscle Strains
- Degenerative Disc Disease
- Myofascial Pain Syndrome
- Cervical Radiculopathy (Pinched Nerve)
- Cervical Spondylosis (Arthritis of the Neck)
- Muscle Strains
- Facet Joint Syndrome
- Cervical Spinal Stenosis
- Cervicogenic Headaches
- Herniated Disc in the Neck
Contact us
For more information about back pain or exercises to strengthen your back, reach out to Kansas Pain Management Specialists by
calling (913)3399437 or request an appointment online.
We provide comprehensive, interventional pain management services across various locations in Kansas. You may book an appointment with us at Overland Park, Leavenworth/Lansing, and Ottawa, Kansas areas. With nationally recognized and award winning Physicians our providers are leaders in the field of pain management.
