Neck Exercises at Home

What you’ll do

Ouch! Neck and back pain cramping your style?

Regardless of the cause — hunching over a smartphone, sitting at a desk all day, or maybe injury — stretching and strengthening exercises can go an extended way in your recovery.

Below, we’ve compiled 17 moves to assist stretch and strengthen the muscles in your:

  • neck
  • shoulders
  • upper back
  • mid back
  • lower back

With some daily commitment, you’ll be in less pain in no time. Let’s start .

Stretch first

First things first: relax the muscles in your problem area with an honest stretch.

Stretching helps restore and maintain flexibility, promote range of motion, and improve blood flow — all of which may alleviate pain.Trusted Source

Pick a couple of the stretches below and run through as many as you’ll at just one occasion attempt to spend a minimum of 30 seconds — ideally 1 to 2 minutes — on each move.

Neck side bend and rotation

Stand or sit facing forward, and start by tilting your neck to the proper you ought to feel the stretch through your neck to your trap muscle.

After about 10 seconds, slowly roll your head during a counterclockwise direction. Pause for 10 seconds once you reach your left shoulder.

Complete the rotation by ending where you started. Repeat these steps rolling during a clockwise direction.

Repeat this sequence 2-3 times.

Good for: neck and upper back

Shoulder roll

Stand together with your arms down at your sides.

Roll your shoulders backward during a circular motion, completing 5 rotations. Then complete 5 rotations forward.

Repeat this sequence 2-3 times.

Good for: shoulders and upper back

Overhead arm reach

Sit during a chair, facing forward together with your feet on the bottom .

Extend your right arm up above your head and reach to the left. Bend your torso until you are feeling the stretch in your right lat and shoulder.

Return to start out . Repeat 5 times, then do an equivalent thing together with your left arm.

Good for: shoulders and upper back

Pec stretch

You’ll need a doorway for this stretch.Trusted Source

Step into the doorway and place your forearms on the doorframe. confirm your elbows are bent at a 90-degree angle.

Let the load of your body fall forward slightly in order that you are feeling a stretch in your chest and shoulders.

Hold for 10 seconds and release. Repeat 3 times.

Good for: shoulders and upper back

Chair rotation

Sit sideways during a chair. Your right side should be resting against the rear of the chair.

Keeping your legs stationary, rotate your torso to the proper , reaching for the rear of the chair together with your hands.

Hold your upper body there, using your arms to stretch deeper and deeper as your muscles loosen.

Hold for 10 seconds. Repeat 3 times on all sides .

Good for: upper, mid, and lower back

Cat cow

Start on high-low-jack together with your neck neutral.

Your palms should be directly under your shoulders, and your knees should be directly under your hips.

On your next inhale, tuck your pelvis and round out your mid back. Draw your navel toward your spine and drop your head to relax your neck.

After 3-5 seconds, exhale, and return to a neutral spine position.

Then turn your face toward the sky, allowing your back to sink toward the ground . Hold for 3-5 seconds.

Repeat this sequence 5 times.

Good for: mid and lower back

Child’s Pose

Start on the bottom on high-low-jack .

With your big toes touching, spread your knees as far apart as they’ll go and sit your butt back onto your feet.

Sit straight up together with your arms extended above your head.

On your next exhale, hinge at the waist and drop your upper body forward between your legs.

Allow your forehead to the touch the ground , your shoulders to spread, and your butt to sink back.

Hold for a minimum of 15 seconds.

Good for: shoulders; upper, mid, and lower back

Knee to chest

Lay together with your back on the bottom . Bend your left leg and convey it to your chest. Hold for 10 seconds and release.

Repeat together with your right leg. Complete the entire sequence 3 times.

Good for: lower back

Thoracic extension

For best results, use a foam roller or a chair.

If you’re employing a foam roller, position it under your thoracic spine. Allow your head and butt to fall on either side. Extend your arms above your head to deepen the stretch.

If you’re employing a chair, sit facing forward and permit your upper body to go over the rear of the chair. Extend your arms above your head for a deeper stretch.

Hold either position for 10 seconds and release. Repeat 3 times.

Good for: upper and mid back


Place your palms on opposite shoulders, and convey your elbows together to the touch . Hold for five seconds and release.

Complete 3-5 more times.

Good for: shoulders and upper back

Then strengthen

Strengthening the muscles in your back, shoulders, and neck is significant to scale back and stop pain. Choose a couple of the moves below to focus on them.

Some of these moves involve dumbbells or resistance bands, and a few just use your weight . Pick a mixture , if possible.


Use a resistance band or a light-weight to medium dumbbell to finish this move.

Affix the resistance band to a pole or other stable surface and grab each handle, extending your arms.

Pull the handles straight back by bending your elbows, keeping them on the brink of your body. you ought to feel your lats working.

If you’re employing a dumbbell, hold it in your right and brace yourself on a wall together with your left , arm extended.

Hinge at the waist to a 45-degree angle, allowing the dumbbell to hold down.

Keeping your neck neutral and your knees soft, pull the dumbbell directly up with a tucked elbow.

Good for: upper back

Face pull

Use a resistance band to finish this move.

Affix the band to a stable surface above eye level. Grab each handle with an overhand grip.

Pull directly toward your face, flaring your upper arms bent the edges and squeezing your shoulders together. Pause and return to start out .

Complete 3 sets of 12 reps.

Good for: shoulders and upper back

Scapular squeeze

With your arms down by your sides, squeeze your shoulder blades together and hold for 10 seconds and release.

Repeat 3 to five times.

Good for: shoulders and upper back

Wall angels

Stand together with your back flat against a wall. you’ll got to step your feet out slightly to permit your back to completely soften against the wall.

Extend your arms bent create a “T” shape against the wall, then bend your elbows to make a 90-degree angle.

Slowly move your arms up and down during a “snow angel” motion, ensuring that they stay flat against the wall the entire time.

When your fingers touch above your head, return to the beginning .

Complete 3 sets of 10 reps.

Good for: neck, shoulders, and upper back

Reverse dumbbell fly

Grab two light dumbbells and stand, hinged at the waist at a 45-degree angle, together with your arms hanging straight down.

Keeping your neck neutral and your gaze down, begin to lift your arms bent the side and up.

Squeeze your shoulders together at the highest of the movement.

Complete 3 sets of 12 reps.

Good for: shoulders and upper back

Lat pulldown

Sit or stand underneath a resistance band attached to a stable surface overhead.

Pull down on the band until your upper arms are parallel to the bottom .

Pause at rock bottom , squeezing your lats, and return to start out .

Complete 3 sets of 12 reps.

Good for: shoulders and upper back


Lay on your stomach together with your arms extended above your head.

Keeping your neck neutral, lift your arms and legs concurrently. confirm you’re using your back and glutes to lift.

Pause briefly at the highest and return to start out .

Complete 3 sets of 10 reps.

Good for: mid and lower back

Things to think about

You can complete a stretching sequence daily to regain mobility and reduce pain. Aim for a minimum of 10 minutes per session.

Make sure you warm up before jumping into the strengthening moves.

Unsure where to start? Consider completing 10 minutes of cardio to jumpstart your muscles and obtain the blood flowing.

Complete a group of strengthening moves a minimum of 3 times every week For the foremost impact. Aim for a mixture of three moves per session.

The bottom line

In some cases, neck and back pain are often treated reception . Daily stretching and regular strengthening may assist you find relief.

But if your pain persists — or worsens — with home treatment, you ought to consult a doctor or other healthcare provider. Your symptoms might be tied to an underlying condition that needs professional treatment.

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