Neck Strengthening Exercises: 10 Easy To Do Exercises At Home

It’s no secret that technology has taken over our lives. Being constantly glued to our devices to sitting at our desks all day long may be wreaking havoc on our neck muscles and posture, and causing neck pain. And trust me, this is something you do not want to neglect! Studies have shown that the number of people suffering from neck pain has increased due to the advancement in technology.

One of the best ways to reduce neck pain is by strengthening the muscles in your neck. This can be done with exercises that target the specific muscles in your neck. And the great thing is, you can do these exercises at home with no equipment needed!

Here are some easy and effective neck strengthening exercises that you can do at home.

Why Strengthen The Neck? 

The neck is home to some of the most important bones, muscles, and nerves in your body. It is the home to the brachial plexus which is a group of cranial nerves that originate from the neck and travel down the arm and is responsible for supplying sensation and power to the arm, in addition to other facial and cranial nerves that innervate the neck and face.

The neck is also home to the cervical spine which is made up of seven vertebrae. These vertebrae are responsible for protecting the spinal cord which carries messages from the brain to the rest of the body. What’s more, the neck also supports the weight of your head which is about 12 pounds on average.

When these muscles become weak, it can lead to pain and discomfort. In fact, neck pain is one of the most common complaints that people have. And if you’re one of those who suffer from neck pain, you know how debilitating it can be. It can cause headaches, and migraines, and even prevent you from getting a good night’s sleep. But don’t worry, there are things you can do to help ease the pain.

Common Causes of Neck Pain

 

 

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Before we get into the best neck strengthening exercises, let’s take a look at some of the common causes of neck pain.

Poor Posture

Being in the modern era, a lot of us have jobs that require us to sit at a desk or vehicle all day long. And while sitting might not seem like it’s doing much harm, it can lead to poor posture and neck pain. When you sit with poor posture, it puts a lot of strain on the muscles and ligaments in your neck and can lead to pain and discomfort.

In addition to sitting at a desk all day, poor posture can also be caused by slouching when you walk, standing with your weight on one leg, or even sleeping in an awkward position. If you find yourself suffering from neck pain, take a look at your posture and see if there might be some improvements you can make.

Stress

We all know how stress can take a toll on our bodies. When we’re stressed, our muscles tend to tense up which can lead to pain and discomfort. In addition, stress can also cause us to hold our breath or take shallow breaths which can contribute to neck pain. If you find yourself suffering from neck pain, try to take some time to relax and de-stress.

Aging

As we age, the discs in our spine start to degenerate which can lead to neck pain. In addition, the muscles and ligaments that support the spine start to weaken which can also contribute to neck pain. If you’re getting up there in age and finding yourself suffering from neck pain, it might be a good idea to consult with a doctor or chiropractor.

Injury/ Trauma

Suffering a traumatic event such as a car accident or fall can lead to neck pain. In addition, if you play contact sports such as football or hockey, you’re at risk of suffering an injury that can lead to neck pain.

Underlying Conditions

A crucial step to identifying the cause of your neck pain is to rule out any underlying conditions that might be causing it. Conditions such as arthritis, degenerative disc disease, and cervical spondylosis are all common causes of neck pain and can also present as back pain. If you suspect you might have one of these conditions, it’s important to consult with a doctor or chiropractor.

How To Reduce Neck Pain 

Now that we’ve gone over some of the common causes of neck pain, let’s take a look at how you can reduce it.

Avoid Aggravating Activities

There are a few things you can do to help ease the pain. First, try to avoid any activities that might aggravate your neck such as sitting for long periods or slouching. If you have to sit for long periods, make sure to take breaks every so often to move around and stretch. And when you’re walking or standing, be sure to keep your posture in mind while incorporating neck strengthening exercises in your routine.

Do Regular Digital Detoxes

In today’s day and age, it’s hard to go anywhere without seeing someone on their phone or laptop. And while being constantly connected can be convenient, it can also lead to neck pain. That’s why it’s important to do regular digital detoxes where you unplug all your devices and take a break. During your digital detox, make sure to focus on your posture and avoid activities that might aggravate your neck.

Get Regular Adjustments

If you suffer from neck pain, one of the best things you can do is get regular adjustments from a chiropractor once recommended. Chiropractors are trained to identify and correct any misalignments in the spine which can help ease neck pain. In addition, regular adjustments can also help improve your posture and range of motion. Lastly, a trained chiropractor can help guide you with carrying out neck strengthening exercises at home. 

10 Easy & Effective Neck Strengthening Exercises

Aside from getting regular adjustments, there are a few neck strengthening exercises you can do to help ease neck pain.

Chin Tuck

One of the best exercises you can do to strengthen your neck is the chin tuck. To do this exercise:

1. Touch your chin to your chest. You should feel a slight stretch in the back of your neck.
2. Hold this position for five seconds and then release.
3. Repeat this exercise ten times.

Prone Cobra

Another great exercise for strengthening your neck is the prone cobra. To do this exercise:

1. Lie on your stomach with your hands by your sides, palms on the floor.
2. Place your tongue along the roof of your mouth to secure the anterior neck muscles.
3. Bring your shoulder blades together.
4. Then slowly lift your head and shoulders off the ground while rolling your shoulders in. 
5. Hold for ten seconds. Make sure to keep your neck in line with your spine and you’re looking at the floor. 
6. Then lower yourself back down and repeat ten times.

Back Burn

The back burn is a great exercise for both strengthening your neck and improving your posture. To do this exercise:

1. Stand with your shoulders and back against a wall. 
2. Place your arms against the wall and slowly move them up above your head.
3. Hold this position for five seconds and then slowly lower them down.
4. Repeat ten times.

Cervical Retraction

Cervical retraction is a great exercise for strengthening the muscles in your neck. To do this exercise:

1. Sit up tall in a chair with your shoulders back and down.
2. Gently pull your head back so your chin is in line with your chest without looking down or bending your neck. You should feel a slight stretch in the back of your neck.
3. Hold this position for five to ten seconds and then release.
4. Repeat ten times.

Isometric Cervical Side Bending

This exercise is great for strengthening the muscles in the sides of your neck. To do this exercise:

1. Sit up tall in a chair with your shoulders back and down.
2. Using your hand, gently tilt your head to the side until you feel a stretch in the muscles on that side. Make sure to keep your head steady.
3. Hold this position for five seconds and then release.
4. Repeat on the other side.
5. Then repeat this exercise 10 more times.

Scapular Retraction

Scapular retraction is a great exercise for strengthening your upper back and shoulders. To do this exercise:

1. Sit up tall in a chair with your shoulders back and down.
2. Gently pull your shoulder blades together and downwards then hold for five seconds. You should feel a slight contraction in your upper back muscles.
3. Keep your shoulders down and arms by your side. 
4. Release and repeat ten times.

Levator Scapula Stretch

This stretch is great for relieving tension in the levator scapula, a muscle in your upper back. To do this stretch:

1. Sit upright in your chair with your back stabilized and gripping underneath the chair to keep your posture secure. 
2. Turn your head to the right side.
3. Then place your right hand on the opposite side of your head and gently pull it down so the ipsilateral ear is close to your shoulder.
4. Hold this position for 30 seconds and then repeat on the other side.
5. Do this 10 more times.

Doorway Chest Stretch

This stretch is great for relieving tension in your chest and shoulders. To do this stretch:

1. Stand in a doorway with your arms at 90-degree angles and your hands on the door frame.
2. Lean forward until you feel a stretch in your chest and shoulders.
3. Hold this position for 30 seconds and then repeat on the other side.

Do this stretch five more times.

Side-to-Side Neck Tilt

This exercise is great for stretching the muscles in the sides of your neck. To do this exercise:

1. Sit up tall in a chair with your shoulders back and down.
2. Gently tilt your head to the side until you feel a stretch in the muscles on that side.
3. Hold this position for 30 seconds and then repeat on the other side.
4. Do this exercise five more times.

Head Lifts

Head lifts are a great exercise for strengthening the muscles in your neck and jaw. To do this exercise:

1. Lie flat on a mat with your knees bent upwards.
2. Then barely lift your head off the ground and look towards your knees
3. Hold for ten seconds. Make sure to keep your neck in line with your spine and avoid arching your back.
4. Lower yourself back down and repeat ten times.

Tabletop

The tabletop exercise is a great way to stretch your neck and shoulders. To do this exercise:

1. Go into a tabletop position with your hands and knees on the floor.
2. Then bring the head up and back while elongating your neck.
3. Make sure to pull your shoulders back.
4. Hold this position for 30 seconds and then release.
5. Repeat this exercise five more times.

When To See a Chiropractor For Neck Pain

 

 

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Knowing when to see a chiropractor for neck pain can be tricky. If you are experiencing any of the following symptoms, it is best to consult with a chiropractor:

• Persistent neck pain that does not improve with home treatment
• Neck pain that radiates into your arms or legs
• Weakness, tingling, or numbness in your arms or legs
• Loss of balance or coordination
• Headaches originating from the base of your neck.
• Pain due to a traumatic injury

If you are experiencing any of these symptoms, it is important to consult with a certified Gonstead chiropractor. A chiropractor will be able to properly diagnose the cause of your neck pain and recommend an appropriate course of treatment.

Get Relief From Your Neck Pain With Gonstead Chiropractic Care

Neck pain is a common problem that can be caused by a variety of factors. Fortunately, many neck strengthening exercises can help to strengthen the neck and relieve pain. If you are experiencing neck pain, it is important to consult with a chiropractor to determine the best course of treatment. Chiropractic care can help to relieve pain, improve range of motion, and prevent further injury.

If you are experiencing neck pain and require the help of certified Gonstead chiropractic care in Denver, contact our office today to schedule an appointment. We will work with you to develop a personalized treatment plan that will help you find relief.

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