Strengthening Neck Workout to Prevent Injuries

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Think about all the times you stop during the day to take a breather and stretch your neck out. You tilt your head back, roll your eyes back and let out a small whimper. Our neck is a focal point for comfort. A little bit of neck discomfort can ruin your whole day. Our spine starts in our neck and any pain at the top radiates throughout.

This workout regimen will help strengthen your neck and provide relief from your everyday duties. Twist, bend, and stretch into a more comfortable day.

Equipment Needed: interval timer (Gymboss is a free app download), yoga mat, water for hydration

What to Do: Review the descriptions and videos below to become more familiarized with each exercise. Start your day with this routine right out of bed, and revisit it during the day and before you head to bed. It’s always best to be proactive and warm your neck up instead of waiting until you’re already in pain. Rest 30 seconds in between each exercise and 1 minute if doing multiple rounds.

Beginners: 1 round
Intermediate: 2 rounds
Advanced: 3 rounds


1. Ear-to-Shoulder Stretch – 5 breaths each side.
2. Acute Stretch – 30 seconds.
3. Chin-to-Chest Stretch – 10 reps.
4. Side-Neck Stretch – 30 seconds hold.
5. Prone Cobra – 15 reps

Ear-to-Shoulder Stretch

Acute Stretch

Chin-to-Chest Stretch

Side-Neck Stretch

Prone Cobra

The key to feeling good is eating good. Check out some of our favorite articles about the best foods you need to have in your kitchen:
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