Neck Pain Exercises

Supportive for prevention and pain relief

Duration
28 Min
Excercises
9
Difficulty
Beginner
Products used in Routine
Standard
Ball 08
Block
TMX® Trigger
Multi Band

Does your neck hurt? You can relive it with our exercises.

Bones, ligaments and muscles support your head and make it flexible. Usually, neck pain is not a serious threat, and with the right neck exercises, you can soothe the pain. Your goal must be to restore the range of motion in your neck, which is how you prevent compensating postures. And you don’t even need a massage therapist. You can give yourself a neck massage.

Your neck pain exercise program:
  • Myofascial self-massage
  • Triggering deep tension points
  • Mobilization and stretching exercises
  • Activation and strengthening exercises
2-3 times a week

Do the exercises 2-3 times a week.

Get well soon!

Do the neck pain exercises also as pain prevention.

Myofascial self-massage for neck pain

You can perform a neck massage on yourself using myofascial techniques, which relieve tension and loosen adhesions. If you suffer from neck pain, your chest muscles are probably shortened. A head that is pushed forward can weigh several times its actual weight, and that has a negative effect on your neck. You should therefore also work on your chest area during the neck pain exercises.

Neck massage: relaxes your cervical spine

Start by lying on your back and place the BLACKROLL® or the DUOBALL 08 under your neck. Slowly turn your head left and right.

Product
Seconds
60
Body part
Neck
Training Goals
Recovery, Mobility

Neck pain exercise: loosens up your chest muscles

Begin in standing position. Place the BALL on the chest and press the BLOCK against it. Move the BLOCK in small circles. Adjust pressure as desired.

seconds per side
60
Body part
Chest, Shoulders
Training Goals
Recovery

Shoulder/neck exercise: relaxes your trapezius muscle

Stand next to a door frame. Place the BALL 08 on the side of the door frame at waist level and perform a lunge.

Product
seconds per side
60
Body part
Neck
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with neck pain

After the myofascial self-massage, you can trigger deep-lying fascial adhesions with the BLACKROLL® by TMX TRIGGER. You can get deeper into the tissue and release deep tension with targeted pressure on your muscle. Always find the point where the pain is greatest.

Neck pain trigger exercise: loosens up tense trapezius muscles

Stand with your back against the wall and position the Trigger Plus over the tender point on your trapezius muscle. Start mobilizing the muscle as soon as the pain subsides slightly.

Product
Seconds
180
Body part
Upper Back
Training Goals
Mobility

Mobilization and stretching exercises for neck pain

By mobilizing your spine, you will improve mobility and blood circulation in this area. Work on the neck and chest muscles for best results. By offsetting the imbalances, you improve your posture and prevent neck pain.

Neck pain exercise: stretches your neck muscles

Sit comfortably on the floor or on a chair. Place your right hand on your head and gently pull it to the side.

Product
seconds per side
60
Body part
Neck
Training Goals
Recovery

Neck pain exercise: stretches your chest muscles

Start on all fours and stretch your arm to the side. Place your forearm on the BLACKROLL®. Slide the fascia roll aside and let your upper body sink to the floor.

Product
seconds per side
60
Body part
Chest, Forearm, Upper arm
Training Goals
Recovery, Mobility

Shoulder/neck exercise: mobilizes your spine

Start on all fours with your head in line with your spine. Your hands should be directly under your shoulders and your hips directly over your knees.

Product
Sets / Reps
2 / 15
Body part
Lower back
Training Goals
Recovery, Mobility

Activation and strengthening exercises for neck pain

In order to get rid of pain in the long term, it is crucial that you strengthen your muscles in a targeted manner while being largely free of pain as improved posture prevents neck pain. Exercises for your shoulders, back and neck improve your posture and can contribute to your being free of pain.

Shoulder/neck exercise: strengthens your back

Attach the MULTI BAND in front of you at waist level and grab the loops. Start on your knees.

Product
sets/reps per side
3 / 12
Body part
Upper Back, Upper arm
Training Goals
Activation, Strength

Neck pain exercise: improves your posture

Assume the push-up position with your arms extended. Tighten your core muscles and buttocks so that your body forms a straight line.

Product
Sets / Reps
3 / 12
Body part
Upper Back
Training Goals
Strength
Pain

Pain in your neck?

Your neck muscles don't have it easy, because they are under a lot of strain in everyday life.

Read more

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