Neck Pain Exercises

Five of our favorite exercises for neck pain are McKenzie retractions, post-isometric relaxation (PIR) exercises, resistance band pull-apart, resistance band low row, and ITYs. Now you may be thinking, “But 3 of those are back exercises, not neck exercises!” You’re right! We frequently find that neck pain stems for over-active upper shoulder and neck muscles and weak mid-back muscles. It’s often referred to as upper cross syndrome.

The tight muscles are typically the suboccipital muscles, upper trapezius, levator scapula, and pectoral muscles. While the weak or under-active muscles are typically the deep neck flexors, the middle and lower trapezius, rhomboids, and serratus anterior. This combination often results from too much time at a computer or on a device, and usually results on the “tech-neck” posture of anterior head, elevated shoulders, and protracted shoulder blades.

While these may not completely eliminate your neck pain, they typically provide relief. In addition, they will help strengthen muscles that we usually find are weak and under active in patients with neck pain. Check out the form tips below!

1. McKenzie Retraction Exercise for Neck Pain

We generally recommend performing 10 to 15 repetitions several times throughout the day. Our top three key tips for properly performing this exercise are the following:

1. Sit up tall with your back against the chair.
2. Move your chin straight back attempting to give yourself a “double chin” without tucking chin or looking down.
3. It can be helpful to use your index finger to guide your chin into retraction.

 

2. PIR Neck Exercise

We generally recommend 2 to 3 sets of 5 to 10 reps with a 5-10 second hold on each rep. Our top three key tips for properly performing this exercise are the following:

1. Sit up tall with your back against the chair and hold the seat of the chair on the side you wish to stretch
2. Use your opposite hand to gently pull your head into a mild stretch
3. Lightly resist this pull with your neck muscles and hold for 5-10 seconds, repeat for 5-10 reps

 

3. Resistance Band Pull Apart Exercise for Neck Pain

We generally recommend 2 to 3 sets of 6 to 10 total reps. Our top three key tips for properly performing this exercise are the following:

1. Grab a resistance band with light to medium resistance for you, palms up.
2. Slowly pull your arms apart and squeeze your shoulder blades together. Be aware not to shrug your shoulders up.
3. Keep a tight core, don’t extend your low back.

 

4. Resistance Band Low Row Exercise for Neck Pain

We generally recommend 2 to 3 sets of 10-15 total reps. Our top three key tips for properly performing this exercise are the following:

1. Fix your band to a stable object, looping the band around a door knob and closing the door works well at home!
2. Bring your hands back toward your hips, squeezing your shoulder blades together, making sure not to shrug your shoulders up.
3. Keep a tight core, don’t extend your low back.

 

5. ITY Exercise for Neck Pain

We generally recommend 2 to 3 sets of 5 to 10 reps. Our top three key tips for properly performing this exercise are the following:

1. Start with your chest on an incline bench. Alternatively, you can kneel on the floor with your chest on an exercise ball.
2. Begin with your palms facing forward and arms in front of you. Then squeeze your shoulder blades together and you move your arms back. 
3. Maintain a neutral spine with each of the three movements. Keep a slight chin retraction and make sure not to arch or extend your lower back.

 

Thanks to Coach Tyler and Dr. Zach Shiels for demonstrating these exercises for neck pain relief!

Our YouTube channel also contains both easier and more difficult versions of these exercises. If your neck pain becomes worse during any of these exercises, stop performing that one. We recommend seeing a sports chiropractor or physical therapist prior to beginning any exercise routine to help treat neck pain.