Exercises for neck pain can help strengthen the muscles which are most often weak and related to ongoing neck pain and poor posture

We began the neck exercises with the initial movements related to poor neck posture by learning how to regain the normal position of the head over the neck which involved retracting the neck and shoulders.

These exercises for neck muscles were to be practiced until you felt comfortable in the position and pain decreased before moving on to the next in the series of exercises involving neck stretches. The stretches should not produce neck pain or increase discomfort.

The first 2 neck exercises should be done for a few weeks or more resulting in decreased levels of pain and an awareness of correct neck posture.

The next stage to begin will help to strengthen the neck muscles which are known to be weak and related no problems with pain. You should not stop the prior two exercises and they should be done daily depending on your activities.

The most important neck muscles that require exercises are the extenders located in the back of the neck. We have illustrated these muscles in accordance with neck strain at the bottom of the page. Technically, the splenius capitis, and semispinalis capitis and cervicis muscles are mainly responsible for head extension and form certain areas of strain and pain radiation as we have detailed from poor posture in holding the head forward for long periods of time.

Now we can begin to strengthen the muscles most often associated with neck pain. These exercises may produce some discomfort but should not cause any sharp or increase in pain.

The first way to perform exercises for neck pain is to lay on the floor or stand up against a wall observing correct posture as illustrated. While maintaining the proper neck curve, press your head into the floor or wall. The floor should be carpeted. Do not strain and do not do the retraction motion from the first set of exercises prior to pressing. Hold for a few seconds then release.

These exercises are not high tech or complicated, but they can work based on your determination to work on the quality of the motion and diligent practice. Do a few repetitions once or twice a day for the first day or two.

You must gage yourself on what you feel is appropriate for you. These exercises for neck pain can be slowly increased for either the time you press, the force you press with or both. Remember, never strain, this is not a contest. We want to slowly build new patterns of strength and motion over weeks and months for a lasting effect with reduced instances of pain.

The neck system exerciser is designed to do this effectively and provides comfort for the head and a consistent resistance of force. As with the neck exerciser for the first phase of exercises, better results are usually obtained using well designed exercise equipment that is easy and convenient and the neck system exerciser allows you to perform the neck pain exercises with greater reliability.

We will present other exercises for the neck muscles later, however, these exercises for neck pain target the muscles which are most often weak and related to neck pain and poor posture.

Neck Exerciser