Try this two part routine to enhance mobility, improve strength, and relieve pain in your neck. The only thing required for the neck exercises is either a resistance band or a towel.
5 rotations w/ 10 second hold Active neck rotation Active neck side bend Neck flexion Neck extension Scalene stretch with band or towel Levator scapulae
2 x 10 seconds of isometric contraction Forward Iso Contraction Side Iso Contractions Chin tuck Iso Contractions Band pull-apart / Towel pull-apart
[Music] hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a routine to relieve neck pain this routine is broken up into two parts and part one we’re going to perform some stretches to loosen up your neck as well as the muscles surrounding your neck and in part two we’re going to do some strengthening exercises the only equipment that’s required for this routine today is either a hand towel or a resistance band all right let’s begin [Music] we’re going to start with some active neck rotations so for all these moves that we’re going to do today Claudia and I are going to demonstrate them standing but if you prefer you can also do them from the seated position all right so we’re going to start with the active neck rotation we’re starting with our head looking forward good posture now we’re slowly going to rotate to the right and return back to Center we’re going to do five nice controlled full rotation and every time you do this rotation I want you to try to get a little bit more of a stretch every time keep your shoulders down and relaxed and then back to Center on this fifth and final one I want you to hold for 10 seconds feel a nice stretch again all these stretches we’re going to do today I want you to take it to the point where it feels good and not where it starts to hurt three two one zero back to Center excellent okay let’s go to the opposite direction now full rotation and again that usually ends up being about ninety percent of what you’re capable of that last ten percent sometimes it could you can get there but it’s you’re not going to get there without knee pain so we don’t want you to have pain so I decide nice and controlled a little more movement on everyone who passed you one more on this last one hold good full 10-second hold again feeling that stretch nice and controlled breathing and we’re going to hold this 1 4 3 2 1 0 good coming back to Center next we’re going to do a active side Bend and so that’s how it’s really important you keep your shoulders relaxed and down we’re going to take your ear and act like we’re trying to touch our ear to our shoulder but don’t bring your shoulder up to it instead we’re just bending over at the neck no shoulder movement shoulders stay nice and relaxed you feel that stretch on the side of your neck and we’re doing the same thing we’re going to go 5 left on a half full ones and the last one hold feel that stretch again keep those shoulders relaxed and all it can be tempting to bring that shoulder up but don’t do it let’s hold this one 4 3 2 1 and back to Center excellent ok let’s hit the opposite side now again nice full range of motion and you know depending on where you have your stiffness and your tightness some of these may be easier some of them may be harder feel free to customize this routine for your needs movement right here last one we’re holding for 10 seconds good again just hold and breathe shoulders stay relaxed all that stretch is just in your neck and let’s hold this 1 4 3 2 1 0 back up excellent alright next let’s go into a neck flexion so again certain good posture head looking straight ahead now let’s bring that chin down into our chest and back to square 5 full rotations on this one being sure to breathe feeling your neck loosen up just a little bit with every rep good alright this last one and hold and so our intent was for you to come back get a little bit better every time really leave that pain a little more get a little looser this routine can be repeated anywhere from three to five times per week let’s hold four three two one zero return back up I feel that one down my back yes yes well again wherever you’re tight you know you’re going to come home so let’s move on to some next extension so now keeping that good forward head posture let’s bring that chin up to the sky looking back and back to square again we’re going five full rotation good posture shoulders stay relaxed and down no herky-jerky motions on this one stander control excellent breathe and let’s hit that last one and let’s hold for 10 seconds good I think you should breathe don’t hold your breath three two one zero back to square X 1 ok so we’re going to need that either that band or that towel that we told you were going to need at the beginning I’m going to use a band Chloe’s going to use the towel next we’re going to do a scalene stretch so I’d like you to hold your band or college just behind at your back with your hands real nice and close together I’d like you to drop your right shoulder as far down as you can keep your left shoulder square normal drop that right shoulder now we’re going to do similar what we did earlier with that side Bend where we try to bring that left ear to our shoulder again this shoulder stays relaxed don’t bring this one up driving that right shoulder down as we take our head to our left feel that stretch this one that’s just a hold we’re not doing the active rotation at the same time just a 10-second hold in total so let’s go four three two one zero good let’s switch it up hit that opposite side now so drop your left shoulder low as you can can that right shoulder square I know it’s kind of funny and hard to do it’s called a scalene stretch and now bring that right ear best you can to your right shoulder the scalene is here that front of the neck that front side of the neck feel that good stretch let’s hold this one four three two one zero and relax go ahead I want to sight on me okay so we can set your band or towel down for the next one we’re going to do an elevator scapula stretch for this one let’s go ahead and pick your right hand place it up onto your right trap or up your buyer by your neck that elbow in now with your opposite side hand I’d like you to go ahead and go and reach behind your head we’re going to pull your head down your chin down and at the same time we’re going to pull down to the opposite direction so it’s dumb and to the left so not just straight down not to the left but Barrowman to the left like we pulling that chin toward your your left leg good do that stretch keep that hand on your trap if you can if you need to you can move it here and again it’s just a static stretch we’re just holding on this one and let’s hold this one four three two one zero and relax go check it loose and let’s take that opposite side now so opposite side arm on that trap right arm comes up over your head pull down the top of your head until my left sides a little play day that’s it like I said perfectly normal to have one side tighter than the other definitely do both sides just cuz I sleep on my left side this side is really tight on me that’s definitely one major cause of neck stiffness and neck pain and let’s hold this one for three two-one-zero actually our first strengthening exercise is going to be a forward iso contraction so go ahead and take one hand place it on your forehead now keeping your shoulders square we’re going to press your head into that hand creating opposite and equal pressure from your arm now we don’t want your head to be here and forward one two still be straight up and down that’s just consistent pressure and you want to feel that contraction and the front of your neck muscles making sure to breathe and we’re just going to press and hold pressing into that hand Reed let’s hold this one four three two one zero good alright now let’s do the same thing but to the side so starting on your right side you’ll place your hand on your right temple and now you’ll see on this one I’m not actually going to turn and bend my head but instead my head is going to go straight into this opposite hand here keep your good posture shoulders are back just consistent pressure we’re trying to get all these neck muscles to fire and to contract see if we have any in here that are just asleep and refusing to fire on us for whatever reason so let’s hold this one four three two one zero opposite side now left side I got left temple and again we’re just creating equal pressure little isometric contraction now I can feel it on that left side you’re not going to be surprised if I wake up a little sore tomorrow from all of this it means it was music I work we do ab routines and you’re hold your head up I always we always get questions about why your neck a sore is usually why because it’s working nothing right just like any other muscle three two one zero alright moving on we’re going to do a chin talk so this time keeping your head nice and straight we’re not going to do an extension to bring your chin up but I said your chin is coming in and tucking keep your shoulders relaxed as you bring your head back and tuck that chin I know that’s one if you’re doing it right you can expose that double triple chin that’s okay it’s not the most flattering I know we don’t look all that cool right now that’s okay at least we’re not going to have a painful neck so tucking that chin bringing it straight back feel it stretch the chin down and tuck pulling it in just drawing it in four three two one and zero excellent okay for the next one who needs either your your band or your towel and we are going to do a pull apart so again that’s another isometric contraction let’s go ahead and have your hands on that bandeau towel about nine to twelve inches apart slight bend in your elbows and now we’re going to pull apart and just hold so we’re actually pulling apart we’re squeezing the middle of our backs on this one now why are we working our backs in the neck strengthening video well that’s because your upper back muscles really help to support your head and your neck so it’s not working alone if those muscles are weak or lengthened then it’s going to be hard for your neck to do its job so feel those back muscles squeezing keep those elbows up and let’s hold this one four three two one zero excellent okay we’re going to go one more time through then set that down so that means we’re going back to that forward ISO contraction hand is on our floor head I know these are kind of awkward but they really do work and they don’t require any equipment so again keep that head nice and square or driving into that palm and we’re just holding keep squeezing Cresson forward with your head [Music] hold this 1 4 5 4 3 2 1 0 excellent and relaxed shake it loose and let’s do that side contraction now hands on our temple we’re going to go into that right side again trying your best to keep your head straight up and down and not tilting it on this one find that sweet spot where you’re able to do that excellent work I feel better already here hold it four three two one zero shake it loose it feels good we got one more go let’s hit it and that left side going right through these like I said this key can come back and repeat this routine between two to five times per week really what your schedule allows and how much work you need but it definitely can be done often my opposites I let’s squeeze four three two one and zero and then all of our favorites I’m sure my favorite is the chin tuck ok shoulders relaxed let’s get it over with guys come on now good for making me do this in front of millions of people oh you know what our husbands for it draw that chin back again this is a great one if you have forward head posture or she spent a lot of time sharing your cell phone or driving guitar or at a computer any of those things keep tucking it let’s tuck it four five four three two one zero shake it loose okay let’s hit this last one grab it either your band or your towel we’ll have a set of pull apart next like bending those elbows hands are 9 to 12 inches apart and let’s pull apart squeeze those back muscles so I don’t want you here with your shoulders rounded 4 but make sure you have those shoulders back and now pull apart it’s like somebody has their finger in the middle you’re back and you’re just trying to squeeze that finger with your back pull apart pull apart hold actually that back squeezing those elbows up let’s hold this one four three two one zero nice job excellent work everybody I hope you enjoyed this routine and if you did you’ve been working out with us for a while and you’re starting to see some results we please encourage you to go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you did enjoy this workout today we ask that you please give this video a big thumbs up and subscribe to our YouTube channel that way you are notified and you never miss another workout from Hospit make sure to check out has viscom for hundreds of free workouts free meal plans and our free complete fitness program and if you are on facebook Instagram snapchat Twitter did I miss one probably but wherever you are we are going to come find it we want to connect with you thank you so much for giving us the privilege working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout…