Low Impact Difficulty
Neck pain can cause headaches and make life miserable. Try this simple stretching routine to provide neck pain relief. The only thing required for the neck exercises is either a resistance band or a towel.
Neck Stretches for Neck Pain Relief
5 rotations w/ 10 second hold
Active neck rotation
Active neck side bend
Scalene stretch with band or towel
hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is our next stretching routine you can perform these neck stretches daily for pain relief the only thing that you’ll need for today’s workout is either a band or a towel all right let’s get moving 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 a 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 rotations 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 the opposite direction now full rotation and again that usually ends up being about 90% of what you’re capable of that last 10% 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 control a little more movement on everyone has to 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 this time 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 it 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 and feel that stretch on the side of your neck and we’re doing the same thing we’re going to go 5 last on a half full ones and the last one hold feel that stretch again keep those shoulders relaxed I know 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 last movement right here last one we’re holding for 10 seconds good again just hold and breathe shoulders stay relaxed all that stretches just in your neck and let’s hold this one four three two one zero backup excellent all right next what’s going to a next flexion so again starting with good posture head looking straight ahead now let’s bring that chin down into our chest and back to square five full rotations on this one being sure to breathe beyond your neck loosen up just a little bit with every rep good all right it’s at this last one and hold and so our intent was for you to come back get a little bit better every time relieve 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 went down my back yes yes well again wherever your Titans go you’re going to do come home so let’s move on to some neck 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 rotations good posture shoulders stay relaxed and down no turkey jerky motions on this one stander control excellent breathe and let’s hit that last one and let’s hold for 10 seconds good thank you sure to breathe don’t hold your breath three two one zero back to square x one okay 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 cloud he’s going to use the towel next we’re going to do a scalene stretch so I’d like you to hold your band bacala just behind 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’t commute 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 it’s just the 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 as low as you can turn that right shoulder square and 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 your scalene is here that front of the neck that front side of the neck feel a good stretch let’s hold this one four three two one zero and relax good I was tight 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 take your right hand place it up onto your right trap or up your by your by your neck to 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 down into the left so not just straight down not to the left but there on it to the left look 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 against just a static stretch we’re just holding on this one and let’s hold this one four three two one zero and relax shake it loose and let’s hit that opposite side now so opposite side arm on that trap right arm comes up over your head pulls 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 to do both sides just gonna sleep on my left side just sides really tight on me Matt’s definitely one major cause of neck stiffness and neck pain and let’s hold this one four three two one zero actually excellent work everybody I hope you enjoyed this routine and if you did you’ve been working out with this for a while 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 programs and if you are on facebook Instagram snapchat Twitter did I miss one probably but wherever you are we are going to come finder 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