Neck 5

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

Exercise Overview

Exercise Instructions

Neck Roll demonstration

1. Neck Roll

Instructions

  • Start from a seated position with your back straight and your shoulder relaxed.
  • Tuck your chin down towards your chest and gently roll your neck to the right, bringing your right ear towards your right shoulder.
  • Roll your chin back down towards your chest and then roll your neck to the left, bringing your left ear towards your left shoulder.
  • Repeat this back and forth in a slow, continuous motion.

Tips

  • Move slowly and gently to avoid strain or dizziness.
  • Minimize your risk of injury by avoiding full neck circles.

Modifications

  • If you have neck pain, limit your range of motion to a comfortable level.

Benefits

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

2. 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 Flex demonstration

3. Neck Flex

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head backward, bringing your gaze towards the ceiling.
  • At the halfway point, switch directions and slowly lower your chin towards your chest.

Tips

  • Keep your shoulders down and relaxed as you hold each position.
  • Move slowly and gently to avoid straining your neck.

Modifications

  • If you have neck pain, limit the range of motion to a comfortable level.
  • If you experience any discomfort or dizziness, stop the exercise immediately.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Neck Laterals demonstration

4. Neck Laterals

Instructions

  • Start from a seated position with your back straight and your shoulders relaxed.
  • Place one hand on the side of the chair for support and tilt your head to the side to lower your ear towards your shoulder.
  • Use your other hand to apply gentle pressure to the side of your head.
  • Switch sides at the halfway point.

Tips

  • Keep your shoulders relaxed and avoid hunching them.

Modifications

  • For less intensity, tilt your head without using your hand.

Benefits

  • Neck, Upper Back
Scapula Stretch demonstration

5. 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

6. 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

7. 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
Doorway Pecs demonstration

8. Doorway Pecs

Instructions

  • Start from a standing position in an open doorway.
  • Place both of your palms and forearms against the sides of the doorframe at shoulder height, forming 90-degrees at your elbows.
  • Step one foot forward and lean forward through the doorway until your feel a stretch in your chest.

Tips

  • Keep your shoulder blades pulled down and back.
  • Maintain a neutral spine and avoid arching your lower back.

Modifications

  • For less intensity, don't lean as far forward.

Benefits

  • Shoulders, Chest
One Arm Hug demonstration

9. One Arm Hug

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend one arm across your body, bringing it towards the opposite shoulder.
  • Hook your other arm around your extended arm to pull it closer to your chest.

Tips

  • Maintain an upright posture and avoid leaning to either side.
  • Keep your extended arm relaxed.

Modifications

  • For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

  • Triceps, Shoulders, Lats
Overhead Tricep demonstration

10. Overhead Tricep

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
  • Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Lats
Reverse Shoulder demonstration

11. Reverse Shoulder

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Clasp your hands behind your back with your thumbs pointing towards the floor.
  • Straighten your arms and gently lift your hands away from your back.
  • Pull your shoulders back and down, lift your chest, and slightly tuck your chin.

Tips

  • Keep your core engaged to support your lower back.
  • Avoid arching your back excessively.

Modifications

  • For less intensity, don't lift your hands as high behind your back.

Benefits

  • Shoulders, Chest, Biceps