Exercises to Relieve Neck Pain & Stiffness

Neck pain and stiffness is often due to postural problems, especially in the upper back. The muscles at the front of the body tend to pull the upper body forward, which pulls the head forward and puts the neck in an unnatural position. There are several exercises that help put the head and neck back in proper alignment to relieve pain and stiffness.

  1. Wall Head Rotation

    • Stand with the back against a door or wall so that the back of the head, shoulder blades and tailbone are all touching the wall. If necessary, step out about 6 inches from the wall and bend the knees slightly. Slowly rotate the head to the left, maintaining as much contact with the wall as possible. Count to five, then rotate back to the center and on to the other side. Repeat two to five times on each side.

    Wall SCM Stretch

    • From the same position as the head rotation, raise the left hand and place it on top of the head with the fingers hanging over the right side of the head. Tilt the head to the left, allowing the weight of the hand to increase the stretch. Maintain as much contact with the wall as possible and hold the stretch for a count of five. Release, bring the head back to center and repeat on the other side. Repeat two to five times on each side.

    Wall Head Tilt/Chin Retraction

    • From the same position as the SCM stretch, tuck the chin and press the base of the skull into the wall or door. Hold for a count of five, then release. Repeat two to five times.

    Wall Upward Facing Dog

    • Stand, facing the wall or door. Place the palms flat on the wall at waist level. Step back until the forearms are extended and parallel to the floor. Lean the pelvis forward, arching the back, until the navel or hip bones touch the door. The head should be in a neutral position with the eyes trained on the ceiling. Hold this position for a count of five, then release. Repeat two to five times.

    Wall Downward Facing Dog

    • From the same position as Upward Facing Dog, place the hands at shoulder height and step back until the arms are fully extended and parallel to the floor and the body is angled slightly toward the door. Keep the hands on the door and bend at the hip, so that the upper body is parallel to the floor. The position of the arms should bring the shoulder blades together and create a stretch in the pectoral area.