Neck 4

A beginner routine designed to increase flexibility and reduce pain in your neck.

Exercise Overview

Exercise Instructions

Shoulder Rolls demonstration

1. Shoulder Rolls

Instructions

  • Start from a seated position with your back straight and your shoulders relaxed.
  • Lift your shoulders up towards your ears.
  • Roll your shoulders back and down, making a circular motion.
  • Repeat the movement and reverse direction at the halfway point.

Tips

  • Focus on creating a smooth, fluid motion to avoid straining your neck.
  • Keep your neck relaxed and your gaze forward.

Modifications

  • If you experience discomfort, perform smaller circles or just lift and lower your shoulders.

Benefits

  • Neck, Upper Back, Shoulders
Overhead Reach demonstration

2. Overhead Reach

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Slowly sweep your arms out and up over your head, interlacing your fingers with your palms facing up.
  • Reach up towards the ceiling, straightening your elbows and relaxing your shoulders downward.

Tips

  • Focus on lengthening your spine and creating space between your vertebrae.

Modifications

  • If interlacing your fingers is uncomfortable, keep your hands shoulder-width apart.
  • For a deeper stretch, gently lean to one side and then the other while reaching overhead.

Benefits

  • Spine, Neck, Shoulders
Diver demonstration

3. Diver

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Extend your arms out in front of you, bringing your hands together so one hand is on top of the other.
  • Tuck your head down between your arms and round your back while reaching forward with your hands.

Tips

  • Keep your core engaged and your feet flat on the floor.

Benefits

  • Spine, Neck, Upper Back, Shoulders, Lower Back
Cactus Arms demonstration

4. Cactus Arms

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Raise your arms to shoulder height, bending your elbows at a 90-degree angle with your palms facing forward.
  • Keep your elbows in line with your shoulders and your forearms perpendicular to the floor.
  • Squeeze your shoulder blades together, opening your chest.

Tips

  • Keep your shoulders relaxed and away from your ears.
  • Keep your neck long and gaze straight ahead.

Modifications

  • If you experience shoulder discomfort, lower your elbows slightly.
  • For added support, practice the pose with your back against a wall.

Benefits

  • Spine, Neck, Upper Back, Shoulders, Chest
Chin Retractions demonstration

5. Chin Retractions

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Engage your neck muscles to tuck your chin down and draw it backwards.
  • Use your hand to assist the movement and hold the position.

Tips

  • Keep your shoulders relaxed and avoid tilting your head up or down.

Modifications

  • To ensure proper form, perform the exercise while lying on your back.

Benefits

  • Neck
Neck Extension demonstration

6. Neck Extension

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head back, lifting your chin towards the ceiling.
  • Place your fingertips under your chin and gently push your head further back.

Tips

  • Keep your mouth closed and your jaw relaxed.
  • Keep your back straight and your shoulders down.

Benefits

  • Neck
Neck Flexion demonstration

7. Neck Flexion

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head forward, bringing your chin towards your chest.
  • Interlace your fingers behind your head and gently pull your head further down.

Tips

  • Keep your back straight and your shoulders relaxed.
  • Avoid rounding your upper back.

Benefits

  • Neck, Upper Back
Ear-to-Shoulder demonstration

8. Ear-to-Shoulder

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head to one side, bringing your ear towards your shoulder.
  • Place your opposite hand behind your back and your other hand on the top of your head and gently pull down.

Tips

  • Keep your back straight and your shoulders relaxed.
  • Don't lift or tuck your chin; keep it in a neutral position.

Benefits

  • Neck, Shoulders
Scapula Stretch demonstration

9. Scapula Stretch

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly turn your head to one side, then tilt your head downward to look at your armpit.
  • Place your hand on the top of your head and gently pull down.

Tips

  • Keep your back straight and your shoulders relaxed.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Scalene Stretch demonstration

10. Scalene Stretch

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Cross your hands and place them firmly on your chest, just below your neck.
  • Slowly lower your ear to your shoulder, then rotate your neck and point your chin up toward the ceiling.

Tips

  • Keep your back straight and your shoulders relaxed.

Benefits

  • Spine, Neck, Shoulders, Chest
Neck Rotation demonstration

11. Neck Rotation

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly turn your head to one side, looking over your shoulder.
  • Place your fingertips on the side of your chin and gently push your head further.

Tips

  • Keep your head level throughout the rotation; don't tilt it up or down.
  • Keep your back straight and your shoulders relaxed.

Benefits

  • Neck