top of page

Exercise for Neck Pain

When you are performing the exercises, stop and contact your doctor or therapist if you notice:

  • Dizziness, lightheadedness, blurred vision, fainting, or disorientation

  • Sudden pain shooting down your arm, or numbness or weakness in your arm or hand, or severe neck pain

  • Exercises consistently producing a headache, which persists.

For each neck exercise:

  • Move smoothly and slowly, without sudden jerks. The key is precision and control.

  • Keep your mouth and jaw relaxed. Keep lips together, teeth slightly apart, and let your tongue rest on the roof of your mouth.

  • Gently hold your shoulders back and down so that they are relaxed while doing all exercises (see posture correction exercise, exercise 4)

  • In movement exercises, try to move the same distance to each side. If one side is stiffer, move gently into the stiffness. Move to that direction a little more often.

  • Expect some discomfort, but remember exercises should not cause severe pain.


Lie down with a soft pillow under your neck, and with your knees bent up.