Neck Exercises

This page contains exercise information for your neck. These neck exercises are meant to increase the strength and flexibility of your neck muscles. In no way, are these meant as a substitute to deal with neck pain or neck rehabilitation.

If you experience any pain after performing these exercises, stop doing these and consult with a healthcare provider. If have neck pain prior to performing these neck exercises, do not to perform these exercises and consult with a healthcare provider.

Back Neck Lift (Targets muscles in the back of the neck)

  1. Get down on your hands and knees ("all fours") and have your head hanging down and chin in towards your chest.
  2. Slowly lift your head up until it is parallel to your shoulders and hold the position for 10 seconds or as needed.
  3. Slowly lower back down and repeat 5-10 times doing 3-5 sets.

Front Neck Lift (Targets muscles in the front of the neck)

  1. Lie flat on your back with your feet flat on the ground and your knees pointed up.
  2. Place your hands on the lower part of your stomach.
  3. Take your strongest hand and place it against your forehead.
  4. Attempt to lift your head up and bring your chin in towards your chest. Do not let your head move.
  5. Hold for 10 seconds or as needed.
  6. Repeat 5-10 times doing 3-5 sets

Neck Rotator (Targets muscles on the side of the neck)

  1. Lie flat on your back with your feet flat on the ground and your knees pointed up.
  2. Place your hands on the lower part of your stomach.
  3. Take your right hand and place it against your right cheek.
  4. Attempt to turn your head towards your right shoulder. Do not let your head move.
  5. Hold for 10 seconds or as needed.
  6. Repeat 5-10 times doing 3-5 sets and then do left hand on left cheek.

Sideways Neck Lift (Targets muscles on the side of the neck)

  1. Lie on your side with your knees bent and your head resting on your forearm.
  2. Slowly lift your head up and hold the position for 10 seconds or as needed.
  3. Slowly lower back down and repeat 5-10 times doing 3-5 sets.
  4. Repeat on the opposite side.


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Ab Exercises
 Back Exercises
 Bicep Exercises
 Chest Exercises
 Foot and Ankle Exercises
 Hip Exercises
 Jaw Exercises
 Leg Exercises
 Shoulder Exercises
 Tricep Exercises
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