Exercise for neck pain: the best stretching and strengthening exercises to relieve neck pain

• Hanieh Zahedi
• August 30, 2025
• 7:13 PM
• No comments

Sports It is very important for neck pain and should be done consciously. To reduce neck pain, stretching exercises, strengthening muscles and improving body posture are important. Neck stretching movements forward and backward, neck rotation, shoulder roll, neck disc exercises and yoga for the neck, along with the use of yoga balls and sports bands, are the most effective methods to improve neck and shoulder pain, hand pain and neck disc pain. Neck pain is one of the most common problems in modern life. Many people suffer from neck pain due to long hours of sitting at a desk, using a mobile phone a lot or driving for a long time. This pain can be transferred to the shoulder, hand and even back. The question that many people ask is: What is the best exercise for neck pain? Proper exercises can reduce neural neck pain, neck disc and neck arthritis, strengthen muscles and improve posture. In this article, you will learn about neck stretching exercises, strengthening exercises, physical therapy exercises, yoga and pilates, and learn how to exercise at home or under the supervision of a specialist, without causing damage to the neck. Cell phone: pressure on neck and shoulder muscles causes pain.

movements Stretching for neck pain

Examples of exercise for neck pain include:

Bending the neck forward and back

• Bring the head forward slowly until the chin is on the chest.
• Then move the head back and look at the ceiling.
• Number of repetitions: 10 times, 2 to 3 times a day.
• This exercise reduces neck, shoulder and

Neck rotation

• Slowly rotate the head to the right and left.
• 10 times on each side, without too much pressure.
• This movement helps reduce nerve pain in the neck.

Shoulder roll and trapezium stretch

• Raise the shoulders, rotate them back and then lower them.
• 15 Repetition, to reduce neck and shoulder muscle tension.

Stretching exercises for neck disc

• Specific cervical disc exercises and Williams exercises for neck disc reduce pressure on the vertebrae.
• Using a yoga ball and exercise band is recommended in these movements.

Neck and shoulder strengthening exercises

Strengthening neck muscles with Dumbbell

• Holding a light dumbbell in each hand, move the shoulders up and down.
• 2 to 3 times a day, 10 to 15 repetitions.
• Help prevent neck pain caused by muscle weakness.

Yoga and Pilates for the neck

• Yoga movements such as child, cow-cat and pigeon reduce the pressure on the neck muscles.
• Pilates causes Back and neck muscles are strengthened and body posture is corrected.

Neck disc softening

• Exercises for neck pain include bending the neck forward and backward, rotation, shoulder roll and trapezium stretching
• Exercises can be done at home and under the supervision of physical therapy.

Safety and Warnings

• After severe pain, consult a doctor before starting exercises.
• Sudden or heavy movements for the cervical disc are prohibited.
• Using a medical pillow, yoga ball and exercise band is recommended.
• Exercises should be calm and controlled. and avoid extra pressure on the neck.

Exercise at home or physiotherapy?

• At home: simple stretching exercises, shoulder rolls and neck bending suitable for beginners.
• Physiotherapy: specialized exercises for neck disc, arthritis and severe pain.
• Comparison: Yoga and Pilates to reduce light pain and correct posture, physiotherapy for severe pain and specialized treatment recommendations

Exercise for neck pain caused by certain conditions

• The best exercise for cervical disc: Williams exercises and controlled stretching exercises.
• Exercise for nerve neck pain: gentle stretching exercises and light strengthening exercises.
• Neck pain caused by arthritis: exercises and strengthening exercises without intense pressure on the vertebrae
• Neck pain and hand pain: shoulder roll exercises and Trapezoid stretching, yoga and pilates exercises.

These exercises that we have explained to you are only ways to relieve pain, we recommend that you consult a pain specialist for permanent and specialized treatment so that he can consider the best treatment method for you according to your conditions.

https://www.jospt.org/doi/10.2519/jospt.2023.12063

https://www.physio-pedia.com/Evidence_Based_Interventions_for_Neck_Pain

https://www.health.harvard.edu/pain/strength-training-relieves-chronic-neck-pain

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