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Exercises for Neck Pain Relief by Location

If you have neck pain, you may wonder what's causing it and how to fix it.  However, not all neck pain is the same.  Therefore, there's no one standard set of exercises for neck pain relief.

Fortunately, though the location of you pain can point you in the right direction!

Watch this video to learn targeted exercises for neck pain relief based on the location of your pain.

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Introduction: Why Neck Pain Exercises Don’t Always Work

Not all neck pain is the same, and one-size-fits-all exercises may not address your specific issue. Understanding the location of your neck pain can help you find the most effective relief.

Understanding Neck Anatomy

Your cervical spine is divided into three main regions: the upper, mid, and lower cervical spine.

Each area has distinct functions and potential pain sources.

Identifying which part of your neck hurts is crucial for choosing the right exercises.

Upper Cervical Spine: Causes and Exercises

The upper cervical spine, near the base of the skull, is often affected by poor posture or prolonged head tilting. Common symptoms include headaches and stiffness.

Effective exercises to relieve upper neck pain and stiffness include:

Head-on-Neck Sidebend

This exercise involves just slightly tipping your head to the side.  The axis of rotation should be through your nose.

The goal of the exercise is NOT to tip your ear to your shoulder.  It should be a very small movement.

Upper neck sidebending exercise

Add overpressure with your hand by pushing downward on your head.  This shoulder be more of a compressive force rather than a sideways pulling force.

Hold for 30 seconds.

Tipping the head to the left side stretches the right side and vice versa.

Upper Cervical Rotation SNAG Exercise

The purpose of this exercise is primarily to improve neck rotation.  Approximately 50% of your neck turning comes from the C1-C2 joint in your neck.

To do the exercise, place the towel around your neck as shown.  Cross your arms, pulling down on one end of the towel using the opposite-side hand.

Cervical SNAG exercise step 1

Then reach over-top of the first hand and grab the other end of the towel.

Cervical SNAG Exercise step 2

Pull the towel across your cheekbone, and use the towel to gently assist you in turning your head as shown below.

Neck Rotation SNAG exercise step 3

Suboccipital Release

Use a tennis ball to gently massage the base of your skull.

Exercises for Neck Pain Relief: Suboccipital Release with Tennis Balls

This helps release trigger points in the suboccipital muscles.

Suboccipital muscles can cause upper neck pain

Chin Tucks

Chin tucks strengthen the deep neck flexors and improve alignment. Gently nod your head as shown below.

chin tuck exercise for neck pain relief (correct)

Don't pull your entire head and neck backwards:

chin tuck exercise for neck pain relief (incorrect)

Suboccipital Stretch

To intensify the stretch in the back of your neck from a chin tuck, add slight overpressure with your hands.

Push down on the front of your head with one hand and/or pull upward on the back of the head.

Neck Pain Exercise - Assisted Upper Neck Flexion Neck Pain Exercise - Assisted Lower Cervical Flexion

You can also use both hands to do both motions at the same time.

Hold 30 seconds.

Lower Cervical Spine: Causes and Exercises

The lower cervical spine supports much of the head's weight and can be strained by slouching or prolonged computer use. Try these exercises:

Lower Cervical Extension SNAG

Take a towel or stretching strap and place it at the base of your neck.

Tuck your chin and arch your neck backwards over the strap while pulling the strap down and forward as shown below.

Lower neck pain exercise: cervicothoracic extension SNAG

This should be a small movement.

Repeat for 10-20 repetitions.

Cervicothoracic Mobilization

This exercises is similar to the previous one and doesn't require any equipment.

Place your hands behind your neck to support your spine.  Do a GENTLE chin tuck.

Put your fingers at the base of your neck and arch your neck backward using your fingers as a fulcrum.

Exercises to relieve lower neck pain: cervicothoracic extension

Mid Cervical Spine: Causes and Solutions

If you've done the upper and lower cervical exercises correctly, these often significantly reduce mid-cervical pain.

However, if you still need additional exercises to relieve mid-neck pain, try these two below.

Side-to-Side Neck Rotations

Gently turn your head from side to side turning chin-to-shoulder one way, then the other.   Imagine turning around a vertical line through your head and neck.

precise rotation neck pain exercise

Only turn as far as you can easily and comfortably.  Don't force yourself to turn as far as you can.

Repeat for 10 repetitions to each side.

Mid-Cervical SNAG Rotation Exercise

This exercise is much like the previously mentioned upper cervical SNAG exercise.  Take the towel or stretching strap and place it around your neck.

However, instead of pulling across your face, you'll pull across your neck as shown.

mid-cervical SNAG exercise for neck pain relief

Think about turning chin-to-shoulder and using the strap for assistance.

Trigger Points in the Shoulders

Shoulder trigger points can contribute to neck pain. Releasing these areas can provide relief.

You can learn more how to do that in this post:

How To Get Rid Of Knots In Neck Muscles

Need Help To Relieve Neck Pain For Good?

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