Gentle stretching and exercise can help prevent neck pain from occurring. Both stretching and exercise strengthen and condition muscles, and relieve stiffness, allowing for greater flexibility and range of motion. The following exercises are easy to perform and can be done anywhere, at any time.
Six Quick and Easy Neck Exercises -

A few words of clarification before revealing the details: These exercises are not cures for any pain or problems – they are intended to help condition muscles to prevent neck pain resulting from the stress and strain of daily routines. Creaking noises from the neck are ok, but if you experience any pain when performing these exercises (including pain down your back or in your legs) discontinue the activity and consult a healthcare professional.
” Yes, Yes, Yes (or What’s that on the Ceiling?) – Slowly tilt your head back so you can look up. Maintain this position for a count of three. Perform five to ten repetitions three times each day. If others see you doing this, they will either wonder what you keep looking at, or find you a most agreeable person.
” Tick Tock – With your head starting in a staring straight ahead position, slowly lower it towards your right shoulder (do not try to touch your ear to your shoulder). Hold for a count of three and return to the start position, then move it towards the left shoulder and hold for a count of three. Return to start. Perform five to ten repetitions three times a day for the fullest effect.
” No, No, No – Gently rotate your head towards the right as far as you can. Hold for a count of three then return to the start position. Repeat the motion in the opposite direction. Perform five to ten sets, three times a day. If you have teenagers, this is excellent conditioning for dealing with them.
” Oh My Goodness! – Cup your right hand against the side of your head. Push with your head against your hand, while you push back with your hand to give resistance. Hold for a five count and relax. Repeat for the opposite side. Perform five to ten sets three times each day.
” You Have Got to Be Kidding – Cup both hands against your forehead. While moving your head forward, press back with your hands for a count of five, then relax. Perform five to ten sets, three times each day.
” Just Relaxin’ – Cup both hands against the back of your head. While moving your head back, press forward with your hands. Maintain for a count of five, and then relax. Perform five to ten sets, three times a day.
These are just of a few of many exercises that can help relieve neck pain. To develop a comprehensive exercise program, consult a healthcare professional who, after a comprehensive physical examination, will provide you with a plan that targets areas that need to be conditioned and improved.