Neck Exercises: A Key To Posture Correction and Neck Pain Relief

Neck exercises should be a part of any program for pain relief. In general, these exercises are simple and easy to do and require no special equipment.

We will start with neck retractions for proper posture by moving the neck backward to a position over the shoulders, then a cranio-cervical flexion which is a nodding action to affect the deep flexors of the neck. According to an article in The Journal of Pain, Vol8, No11, 2007: 832-839, these exercises have shown an immediate pain reduction response. Impaired muscle function has been shown to be a feature in painful neck disorders and exercise to retrain performance of the neck muscles is effective in the long term for alleviation of neck pain. It is thought that enhancement of muscular support to pain sensitive structures in the neck is the means for relief for both long term and immediate pain modulating effects.

In the study noted above, the data showed this exercise to display the most significant immediate relief of pain which was 14-21% compared to other forms of neck exercise (cervical flexion) which displayed only a 3-7% improvement. The authors state this type of exercise has the intention of providing immediate reduction of neck pain.

Lets look at some this exercise in basic and modified forms. These neck exercises also help reverse the ill effects of poor neck posture, neck related headaches and the pain of arthritis. They are a simple and pro-active approach to improve the coordination and fittness of your neck muscles. These exercises target the deeper muscles which guide movements are important for preventing injury and they often become weak when you are in pain and thus require specifc therapeutic exercises to activate and train them.

You can see the neck component as the whole body is raised and the neck retracted into proper posture aligning the ear over the shoulder and then the neck is placed into cranio-cervical flexion as the head is pulled slightly up and the chin slightly down. There is a small head nodding motion as if you are nodding "yes" and the chin pulls towards the neck and the back of the head arches slightly up. The third picture shows this motion of the neck and illustrates that you can apply small pressure to achieve the position.

The exercise can initially be performed lying down to help get the specific action of nodding or pulling your chin in towards your neck while slightly lifting the back of the head. This should cause a stretching sensation at the base of the skull. Breathing should be relaxed and full using the diaphragm and exhaling as you pull your chin in. When you breathe in - your belly should go out and when you breathe out - your belly should go in. Watch yourself in the mirror and make sure that when you breathe your neck muscles do not move. This has a relaxing effect, can lower blood pressure and oxygenates the body. Practice this breathing exercise at night lying in bed on your back with your hands on your belly pushing your hands in and out with your belly. Then use the neck exercise. Check out the breathing exercises article for illustrated examples.

There is a method to use 3 advancing stages to perform the neck exercises.

3) In the advanced stage, stand with your back against a wall. Place a small inflated ball behind your head. Nod 'yes' by tucking your chin in and pressing your head against the ball. The ball should roll slightly along the wall. Avoid looking down. 8-10 repititions slowly. Hold: Pause for a second or two when the chin is in. Perform twice a day.

It is important that you concentrate on performing these exercises with good form. With practice of these and other neck correction manouvres you can re-train how your neck functions on an automatic basis. The approach may need professional supervision to advance you step by step through the three stages of motor learning: 10 awareness of the problem, 2) practice of the corrected postures and movements, 3) automatization of a new postural habit in your nervous system. Recovery from neck injury or prevention of headaches and neck pain requires more than a symptomatic approach. It is necessary to improve the posture and fittness of your neck and upper back regions. There are many different exercises that can be prescribed. Often the correct ones can only be identified by careful supervision with a health care professional trained in rehabilitation.

An article in the Archives of Physical Medecine and Rehabilitation. 2007 Nov;88(11):1441-5, Differences in isometric neck muscle strength between healthy controls and women with chronic neck pain: the use of a reliable measurement, indicates that women with chronic neck pain have lower neck muscle strength in extension than a healthy female group.

This exercise can be done for 20-30 seconds each time throughout the day to prevent the ill effects of the slumped posture.

Roll your shoulders back and down by squeezing your shoulder blades together, rotate your hands outward, then pull your chin straight back as if you are trying to touch your chin to your neck. Do not bend the head forward.

To begin, stand in a position of good posture and breathe as described previously.

Do not strain during these neck exercises. You should notice a gradual improvement over a period of time. If the exercise works for you then continue and try increasing the number and/or amount of time. At advanced levels, small weights can be held in your hands to increase the effect.

In relation to compare the effects of manual therapy and stretching exercise on neck pain and disability, the Journal of Rehabilitative Medicine. 2007 Mar;39(2):126-32, states: "Both stretching exercise and manual therapy considerably decreased neck pain and disability in women with non-specific neck pain. The difference in effectiveness between the 2 treatments was minor. Low-cost stretching exercises can be recommended in the first instance as an appropriate therapy intervention to relieve pain, at least in the short-term."

The exercises may be helpful for radiculopathy (pinched nerve). A study in the Journal of Orthopedic and Sports Physical Therapy, 2000;(1):4-12 found neck retraction to alter H reflex amplitude which may promote cervical root decompression, reducing C7 radicular pain. A pinched nerve in the neck may cause pain to radiate into the arm or fingers. The exercises should be done with caution and should not increase pain. The affected arm may be placed across the chest to reduce nerve tension while performing the exercise. Additionally, rotating the head to the right or left may help to reduce symptoms. Finding a position that helps reduce the radiating pain during the exercise is important.

As indicated in Effect of Therapeutic Exercise and Sleeping Neck Support on Patients with Chronic Neck Pain, in the Journal of Rheumatology, 2007;34:151–8, a neck support pillow can increase the effectiveness of a neck exercise program and can achieve the most favorable benefit for chronic neck pain. They stated "In our protocol, we have termed it “exercise”; with pain relief from the pillow, exercise can be more effective." They recommend that subjects with chronic neck pain should be treated with both exercises and the appropriate use of a neck support pillow during sleep.

The next part to the exercises is actually part of neck stretches and is to be done after you have practiced the above and feel comfortable with at least the beginning stage. Also see back pain exercises.

Don't forget to check out the neck exercisers below which are great tools to assist in performing some of these exercises. While not necessary to perform the exercises, I have found that people tend to perform the exercises more often and get better results with these simple and easy to use devices. Also, to decrease correction time and aid in restoration, there is neck traction and a neck support pillow to help passively restore the normal neck curve while actively restoring form and function. Neck supports are also a good idea to help prevent prolonged forward bending of the head while at work or leisure.

If you have questions related to the neck exercises, please feel free to contact Neck Solutions.