Your neck constantly hurts? 5 exercises to get rid of pain

Why does neck hurt? Most common causes

Poor posture

Hours of leaning the head forward ("text neck", working on a laptop).

Muscle tension

Stress, anxiety, and prolonged time in an uncomfortable position.

Uncomfortable sleeping position

Improperly chosen pillow or sleeping posture.

Weak neck and back muscles

Lack of physical activity.

If the pain is sharp, radiates to the arm, is accompanied by numbness, weakness, dizziness, fever, or appears after an injury, see a doctor immediately! Self-treatment may be dangerous.

What to do besides exercise?

• Monitor your posture: The monitor should be at eye level, and your back should be straight.
• Take regular breaks during desk work.
• Choose a comfortable orthopedic pillow.
• Try to manage stress (walks, breathing exercises).

5 effective and safe exercises for neck

These exercises can be done sitting or standing, several times a day. The main rule is to perform them slowly, smoothly, without sudden movements or pain. If any exercise causes discomfort, stop immediately.

Head tilts to shoulders

Slowly tilt your head toward your right shoulder, as if trying to touch it with your ear (do not raise the shoulder). Hold for 15–20 seconds, feeling a gentle stretch on the left side of your neck. Return to the starting position. Repeat on the other side. Do 3–5 repetitions on each side.

Head turns

Slowly turn your head to the right, as if looking over your shoulder. Hold for 15–20 seconds. Return to the starting position. Repeat to the left. Do 3–5 repetitions on each side.

Chin tucks

Sit upright, look straight ahead. Without tilting your head down, gently pull your chin back, as if trying to make a double chin. Feel the tension under your chin and a stretch in the back of your neck. Hold for 5 seconds. Relax. Repeat 10–15 times. (An excellent exercise against "text neck"!)

Shoulder blade squeezes

Sit or stand up straight, arms down. Slowly squeeze your shoulder blades together, as if trying to hold a pencil between them. Push your chest slightly forward. Hold for 5–10 seconds. Relax. Repeat 10–15 times. (Relieves tension in the upper back and neck.)

Shoulder raises

Slowly raise your shoulders toward your ears, tensing the muscles. Hold for 2–3 seconds. Drop your shoulders sharply, fully relaxing them. Repeat 5–10 times. (Helps relieve tension.)

Ignoring neck discomfort is not advisable, as it can lead to headaches, posture problems, and a reduced quality of life.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.