Last updated 21/02/2024 by The pain clinics - Interdisciplinary Health

7 exercises for a sore neck

Here we show you 7 exercises that can relieve a sore neck, neck stiffness and neck pain. Good exercises for the neck recommended by our chiropractors and physiotherapists at Vondtklinikkene - Interdisciplinary health.

Many of us regularly suffer from a sore and stiff neck. And that is precisely why it can be very beneficial to know recommended neck exercises that can provide relief and more mobility when you have Pain in the neck. Here you get a good training program with seven such neck exercises.

"The article has been written in collaboration with, and quality checked by, publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health. We always recommend having your pain assessed by knowledgeable healthcare personnel."

Tips: At the bottom of the article you will find a video called "9 exercises for acute neck pain". An excellent training program for those who suffer from a sore and stiff neck. We also give concrete tips for self-help.

- Stress and repetitive work are common causes

Neck pain affects the vast majority of people now and then - it is often due to stress, repetitive work without sufficiently varied movement and exercise, which leads to tight muscles and reduced joint movement. Mobile neck and stress neck are also common terms used these days. You are otherwise encouraged to stay active with walks, cycling or swimming – as your neck and health allow.

Kneeling backwards

Nice exercise for those who struggle with getting tired often between the shoulder blades and the neck. Slowly bend your head back until you feel it stretch between your lower neck and shoulder blades.

Hold the exercise for 3 times 60 seconds for maximum effect. Usually 2-3 times a day.

2. Viparita Karani (legs extended along the wall)

Viparita Karani is a yoga posture that gives the body a well-deserved rest while removing pressure from the neck and back. Relieving the neck muscles can cause the tensions to almost "melt away" and the muscle fibers to calm down.

- A yoga block can be a useful aid

Feel free to use a yoga mat, yoga blocks and a towel for increased stability under the hip when performing this exercise. You find out for yourself how much stretching is right for you - experiment with the distance to the wall and the angle of the legs. Try to keep your legs straight as you let your shoulders and neck sink back towards the floor. Gently pull your neck back and let your arms fall back, palms up. Hold this position for 5-10 minutes while breathing calmly and controlled.

Tip 1: Yoga block

Did you know yoga blocks is an aid many recommend? There are specially designed blocks that give you support for positions within stretching, yoga and mobility training. In the link here or via the image above you can read more about these (The link opens in a new browser window).

Stretching the side of the neck

If you ever feel that your shoulders work more like ear warmer than shoulders - then this exercise is great for you. High shoulders are a problem for many with a very hectic everyday life and a lot of stress.

A: This is starting position for this stretch.

B: Drop your head to the side and use your hand to get some extra stretch (if needed). You should feel that it stretches on the opposite side of the neck and somewhat down towards the top of the shoulder blade. This stretch is excellent for those who work long days in an office in static working positions, as it stretches particularly well on upper trapezius. Hold the stretch for 30 seconds and repeat in 2-3 sets.

Please contact us if you have any questions

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics), including in Oslo (Lambert seats) and Akershus (Eidsvoll Sound og Raw wood), has a distinctively high professional competence in the investigation, treatment and rehabilitation of pain in muscles, tendons, nerves and joints. Toe contact us if you want help from publicly authorized therapists with expertise in these fields.

4. Back cover of shoulder blade

Sit or stand with your back straight and shoulders aligned with your hips. Then pull the shoulder blades together by pushing the elbows backwards behind the back. Hold the position for 5 seconds and then release.

Repeat the exercise 10 times. When doing this stretching exercise you should feel that it extends slightly between the shoulder blades and then perhaps most of all on the side where your muscles are tightest. The exercise can also be performed when driving or when stopping for a break.

5. “Request”

Stand on your knees and let your body fall forward with outstretched arms. Rest your head against the ground and stretch your arms in front of you until you feel a slight stretch in the transition to the neck and upper back. Performs 3-4 sets of 30 seconds duration.

Tip 2: Neck hammock

En neck hammock can act as a relief by providing an ergonomically correct resting position for the neck. The special design stimulates the natural position of the neck (cervical lordosis), which also provides a better position for the neck vertebrae and muscles. Click on the image or link here to read more about this (The link opens in a new browser window).

6. Marjariasana Bitilasana (Cat camel exercise)

Many people think that the name of this exercise is quite funny. But it is actually quite descriptive of how the exercise is performed. One shoots the back like a cat, and then allows the back to be lowered deeply like a camel. A lovely exercise to promote increased mobility in both joints and muscles.

• reps: 8-10 repetitions and 3 sets

7. Back bend on therapy ball with outstretched arms

This exercise aims to help you reduce tension and stiffness between the shoulder blades and the neck. This is also a great form of training to reduce the incidence of neck pain in the future as well.

• Starting Position: Bend forward slowly so that you hang over the ball - you should feel that it extends lightly in the chest and up to the neck.
• Final Position: Raise your body calmly with your arms outstretched to the side. Hold the position for 10 seconds before settling down again. Repeat 5-10 times.

- Do not wash too hard

We really need to emphasize the importance of not stretching too hard when you first start with these exercises. Many people are of the misconception that "the harder, the better", but unfortunately this is not true. If you stretch too hard on an already irritated area, you risk aggravating it further rather than helping. So be careful and pay attention to yourself.

VIDEO: 9 exercises for acute neck pain

Here are nine neck exercises for you who are plagued with stress and tense neck muscles in everyday life. These can be done daily and are suitable for everyone. In this video shows chiropractor Alexander Andorff you how to perform these exercises. In addition to these, you can also see the training program we have created called 6 exercises against significant neck osteoarthritis.

Feel free to subscribe to our channel for more free training programs and good health knowledge.

Other recommended self-measures against neck pain

Our physiotherapists and chiropractors know The pain clinics - Interdisciplinary Health receives daily questions from patients about what they themselves can do about their neck pain. Earlier in this article we have recommended yoga blocks og neck hammock as good self-measures. Here are five other recommendations we often give to our patients. The links open in a new browser window.

1. Heat cream (preferably with capsaicin)

Over-the-counter warming ointments and creams are often used for pain and tenderness in muscles and soft tissues. They work by stimulating local blood circulation and by reducing the content of pain signals. Our recommendation: Pinofit heat salve.

2. Training with pilates band

Pilates bands, also known as yoga bands, are flat and elastic training bands. Exercising with bungee cords is highly recommended because it is a safe, effective and gentle exercise method. We recommend: 150 cm pilates band.

3. Cold crucible

Similar to heat salves, over-the-counter cold salves are used to provide pain relief. The ointment is applied and lightly massaged into the area. It works by distracting the pain signals - which makes it easier to maintain normal movement. Recommendation: Biofrost relief.

4. Cervical head pillow (with bamboo memory foam)

We spend many hours in bed, and then it is naturally important that we have a head pillow that provides the best possible resting position for the neck. Studies have shown that memory foam pillows (such as this one) provides better support than traditional head pillows - and that it can provide better sleep quality, as well as reduce sleep apnoea.¹

5. Back and neck stretch

An individual measure where the main function is to lightly stretch the back and neck. It is easy to use and can be combined with relaxation techniques. Read more about it here (The link opens in a new browser window).

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Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Akershus (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions.

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Article: 7 exercises for a sore neck

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

NEXT PAGE: - This is what you should know about osteoarthritis in the neck

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Research and sources

1. Stavrou et al, 2022. Memory Foam Pillow as an Intervention in Obstructive Sleep Apnea Syndrome: A Preliminary Randomized Study. Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.