Exercises for neck pain

Mechanical neck pain — mobility and motor control of the cervical spine.

Doorway pec stretch

In a doorway, place your forearms at 90° on the frame and step the chest forward until you feel a stretch in the pec and anterior shoulder. Keep the neck relaxed.

Easy

Cat-cow

On all fours, alternate full spinal flexion (cat, rounding the back) with extension (cow, opening the chest and looking up). Global spinal mobility without load.

Easy

Wall slide

Back against the wall, arms in goalpost position (90°-90°). Slide the arms up keeping the backs of hands, elbows and forearms in contact with the wall. Activates lower trapezius and serratus.

Easy

Scapular retraction

Standing or sitting, draw the shoulder blades back and down, opening the chest. Hold 2-3 seconds without shrugging.