Start-exercises neck
New onset neck pain and stiffness usually improves within a week or two without treatment. However some have pain from the neck all the time or have recurring pain for periods. General physical activity is good for a sore and stiff neck. These simple exercises are completely safe to do, only take a few minutes, and can help make your neck feel softer and less painful.
When the start-exercises go well, you can move on to doing exercises at the next level which you will find at the bottom of the page.
Neck start-program
The program takes approx. 5 minutes. You can do the exercises 2-3 times a day.
Exercise 1, Shoulder Rolls
How: Draw large circles with your shoulders. Roll the shoulders forwards, upwards, backwards, downwards and then back to the starting position in a fluid motion. Proceed directly with a new repetition without stopping.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 2, Neck retraction
How: Hold the chin with one hand and gently push your head backwards, without extending your neck. Hold the position for a second and move it forwards again.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 3, Side to Side Head Movements
How: Sit on a chair. Fix your gaze at a point in front of you. Move your head from side to side while maintaing a fixed gaze.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 4, Upward Boxing
How: Sit on a chair with your feet placed on the floor. Move alternately one arm towards the ceiling with your hand clenched.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 5, Bow and Arrow w/ Head Movement
How: Stand up straight with legs apart and a slight thoracic rotation, both arms pointing straight forward with straight elbows at shoulder level. Tighten an imaginary bow and arrow by moving one elbow backwards. Follow with your eyes. Return slowly and repeat.
How many repetitions: 4. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.