Best Neck Exercises to Improve Overall Health

Introduction

A few years back, I found myself constantly dealing with nagging neck pain and tightness. As someone who works long hours at a desk, the strain on my neck was becoming unbearable. I tried various stretches and massages, but nothing seemed to provide lasting relief. It wasn’t until I stumbled upon the concept of neck training that everything changed.

The Importance of Neck Training

Little did I know that neglecting my neck muscles was setting me up for a world of discomfort. According to staggering statistics^[1], neck pain is the fourth leading cause of disability worldwide, affecting a whopping 30% of the population annually. That’s when it hit me – if I wanted to live a pain-free life and maintain optimal physical function, I needed to prioritize neck training.

But it’s not just about relieving pain; a strong, mobile neck is essential for supporting good posture, ensuring proper head positioning, and even preventing injuries during overhead lifting or contact sports. In short, training your neck is a game-changer, and I’m here to tell you how you can unlock its incredible benefits.

Neck Muscle Anatomy 101

A labeled diagram of the neck muscles of a human in anatomical position.

Before we dive into the exercises, let’s take a quick tour of the key players in your neck’s anatomy. Understanding these muscles and their roles will help you appreciate the importance of training them properly.

First up, we have the trapezius – that beautiful, diamond-shaped muscle that spans across the back of your neck and shoulders. It’s responsible for lateral flexion, head rotation, and extension.

Next, we have the sternocleidomastoid, a two-headed muscle that originates from your collarbone and sternum. This powerhouse helps with neck flexion and rotation.

The scalenes are a trio of muscles (anterior, middle, and posterior) that assist with breathing and neck flexion, while the levator scapulae stretches^[2] down the sides of your neck, controlling lateral movement and rotation.

With this basic understanding of your neck’s anatomy^[3], you’ll be better equipped to target these muscles effectively and reap the rewards of a stronger, more mobile neck.

My Favorite List of Best Neck Exercises for Pain

Now, let’s dive into the 5 best exercises that have become my go-to moves for neck training. These bad boys have not only alleviated my neck pain but have also improved my overall mobility, posture, and neck strength.

Neck Circles

Neck Circles (Video Credit: Cioffredi & Associates Physical Therapy YouTube Channel)

Benefits:

• Simple yet incredibly effective for increasing neck mobility
• Helps relieve neck pain and tension

How to Perform:

Grab a seat or stand up tall with your back straight and shoulders relaxed. Gently tilt your head to the right, bringing your ear toward your shoulder. From there, slowly roll your neck in a circular motion, tucking your chin to your chest, moving to the left shoulder, pointing your chin to the ceiling, and finishing back at your right shoulder. Repeat this smooth, controlled circle a few times before switching directions.

This deceptively simple exercise might not look like much, but trust me, those gentle circles will have your neck feeling looser and more refreshed in no time.

Seated Neck Stretch

Seated Neck Stretch (Video Credit: Vive Health YouTube Channel)

Benefits:

• Lengthens and stretches the neck muscles on each side
• Improves overall cervical range of motion

How to Perform:
Grab a chair and take a seat. Use your left hand to gently grasp the bottom of the chair, providing an anchor. With your right hand, reach over and place it on the left side of your head. Slowly and gently, pull your head toward your left shoulder until you feel a nice stretch along the right side of your neck. Hold this position for a few deep breaths, allowing the tension to melt away, then release and repeat on the opposite side.

This stretch is like giving your neck a warm, comforting hug after a long, stressful day. It’s a game-changer for improving flexibility and alleviating tightness.

Chin Tuck

Chin Tuck (Video Credit: Ask Doctor Jo YouTube Channel)

Benefits:

• Corrective exercise^[4] strengthens the muscles that promote good posture
• Helps counteract the dreaded “forward head” posture so many of us struggle with

How to Perform:
Stand up nice and tall, with your back straight, shoulders relaxed, and neck in a neutral position. Using one hand, gently tuck your chin down and back, as if you’re trying to give yourself a double chin (but in a good way!). The key here is to avoid tilting your head or bending your neck – keep everything in proper alignment. Hold this chin tuck position for a few seconds, stretching your spine upward, then release and repeat.

This exercise might look a little silly, but trust me, it’s a game-changer for strengthening those all-important posture muscles and undoing the damage caused by hours of slouching at a desk or staring at our phones.

Neck Rotation

How to Improve Your Neck Rotation (Video Credit: Rehab My Patient YouTube Channel)

Benefits:

• Enhances rotational flexibility and stability in your neck
• Mimics functional movements we use every day

How to Perform:
Again, start in that tall, neutral stance with your shoulders relaxed. Keeping your chin level, slowly rotate your head to look over your right shoulder. Go as far as you comfortably can, feeling that delicious stretch, but stop immediately if you feel any pain. Hold the position for a few seconds, breathing deeply, then return to center and repeat on the left side.

This exercise is like giving your neck a gentle, therapeutic twist. It’s not only great for increasing mobility but also for improving the stability and strength you need for everyday movements like backing out of a parking spot or keeping an eye on those mischievous kids.

Scalene Stretch

Another Great Stretch to Help Ease Neck Tension | Scalene Stretch (Video Credit:
Tangelo – Seattle Chiropractor + Rehab YouTube Channel)

Benefits:

• Releases tightness in those often overlooked scalene muscles
• Helps alleviate neck pain caused by poor posture

How to Perform:
You can do this stretch seated or standing, just make sure to keep your back straight and shoulders relaxed. Tilt your head toward your right shoulder until you feel a nice stretch on that side of your neck. From there, gently rotate your head to the left while slightly tilting your chin upward. You should feel a beautiful pull along the front left side of your neck – that’s those scalene muscles getting some much-needed love. Hold the stretch for a few breaths, relax, and then repeat on the opposite side.

This stretch is like giving your neck a deep-tissue massage, but without the hefty price tag or awkward small talk. It’s the perfect way to counteract all the tightness and tension that builds up from slouching over our devices or desks.

The Life-Changing Benefits of Neck Exercises

Incorporating these five neck exercises into my routine has been nothing short of life-changing. Not only have I kissed that nagging neck pain goodbye, but I’ve also experienced a whole host of other incredible benefits:

1. Improved Overall Mobility and Range of Motion:

Regular neck exercises can essentially progress the range of motion in your cervical spine (neck vertebrae). A 2020 study published within the Journal of Functional Morphology and Kinesiology Research^[5] found that neck mobility workout effectively increased neck flexion, extension, and rotation.

This improved flexibility translates to way better head movement, reducing firmness and distress in regular exercises. 

2. Better Posture and Alignment (No More Forward Head!):

Neck weakness can contribute to poor posture, especially a forward head position. This can lead to neck pain, cerebral pains, and even breathing challenges.

Research published in the Cureus in 2023 proposes that strengthening the neck muscles can improve posture and reduce forward head carriage. By strengthening your neck muscles, you’ll accomplish a more unbiased spine arrangement, facilitating torment and advancing a more sure pose.  

3. Enhanced Neck Strength for Overhead Lifting or Sports:

A strong neck is essential for athletes and anyone involved in activities with overhead movements. In fact, studies^[6] reveal that neck strength helps stabilize the head and spine during exercises like overhead presses and throws.

Thus, stronger neck muscles can boost performance and lower the chance of injuries during these exercises.

4. Improved breathing during intense exercise:

Tight neck muscles can limit your capacity to breathing, especially when your are doing high-intensity workout sessions. Research published in the PLOS One^[7] suggests that stretching the neck can improve lung function and respiratory efficiency.

By improving the flexibility of your neck muscles, you can breathe more deeply and efficiently, that maximizes your performance during workouts. 

It’s like I’ve unlocked a whole new level of physical freedom and functionality, all by dedicating just a few minutes to nurturing those often-neglected neck muscles.

Sample Neck Exercises Routine

Now, I know what you’re thinking: “This all sounds great, but how do I actually incorporate these neck exercises into my routine?” Fear not, my friends, for I have the perfect sample routine to get you started.

Here’s a simple yet effective way to work these neck exercises into your warmup, cooldown, or even as a stand-alone burnout:

Exercise Sets Reps/Duration Neck Circles 1-3 15-30 seconds Seated Neck Stretch 1-3 15-30 seconds (each side) Chin Tuck 1-3 15-30 seconds

Neck Rotation 1-3 15-30 seconds (each side) Scalene Stretch 1-3 15-30 seconds (each side)

The beauty of this routine is that it’s quick, effective, and can be easily integrated into your existing workout schedule. Treat it as a warmup to get those neck muscles fired up before hitting the weights, or use it as a cooldown to stretch and release any built-up tension.

And if you’re really feeling adventurous, you can even dedicate a whole session to neck training – a sort of “Neck Day,” if you will. Trust me; your neck will thank you for the extra love and attention.