Neck pain is such a common presentation, and often I have to hear from my clients that it is due to them storing stress in their neck or shoulder. I can’t think of how many times I heard this, and how many times I than have to ask questions like:
- “When was the last time you did some neck-strengthening exercises or movement for your neck?”
- “If you work in an office, how many screens do you have in front of you, and which one do you look at more often?”
- “Have you ever had a whiplash? And if yes, have you done anything about it?”
As you would imagine, the answers are anticipated by a moment of silence, thinking and then in order of question:
- “I never do neck strengthening exercises, at best I do some stretching”.
- “2 or 3 screens and I look at the one on one side most of the time”.
- “Yes, but it was xx years ago, and I haven’t done anything about it, as I was too young to care about it”.
Now, I believe that those answers are already going to give you an idea of where that pain may come from. In fact, the neck isn’t just tight, it’s often weak and poorly controlled.
To fix that, we need to understand how the neck actually works and how we can strengthen it.
Why Neck Strengthening Matters (Mobility vs Stability)
Each cervical spine is unique, and we can all present with different needs and capacities for movement.
Indeed, a hypermobile person may find their neck to be really mobile and easy to twist and turn. Hypermobility, as discussed many times, is an advantage for flexibility, but it comes with the cons of joint weakness and a higher risk of joint injuries.
So, when looking at the cervical area, we may notice that it sits at the top of the joint chain, meaning everything from your shoulders to your lower back influences it.
Specifically, the cervical is made of 2 joint sessions:
- The upper neck (C1-C2) is built for mobility (turning, nodding)
- The lower neck (C2-C3) is built for stability (supporting your head)
When that balance is off, you’ll often notice:
- Neck stiffness
- Headaches
- “Poor posture” (forward head position)
- Ongoing discomfort
Fortunately, those statements are backed up by recent research that shows how strengthening deep neck muscles improves pain, posture, and neuromuscular control, especially when mobility and stability training are combined.
Chin Tucks (Deep Neck Flexor Strengthening)
Chin Tucks are simple and effective neck strengthening exercises that I often prescribe for neck pain.
Let’s then look at a series of progressions for this type of exercise:
Chin-Tuck in all four:
- Position yourself in all four, with hands under the shoulder, and knees under the hips
- You will be looking at the floor where you have placed an object, right between your hands.
- Now retract the chin, while you keep looking at the object between your hands.
- Release the chin and repeat.
This version of chin tuck is ideal for:
- Early rehab.
- People with pain or poor control.
Learning correct movement without compensation.
Chin-Tuck in sitting or standing position:
- Sit or stand upright (standing is the ultimate progression).
- Gently pull your chin straight back (like making a double chin).
- Keep your eyes level.
Anyhow, you are going to do these exercises, ensure to do them slowly, and take your time doing them. 4 to 5 second tempo.
Why Chin Tuck Works for Your Neck Strengthening
This exercise activates your deep cervical flexors, which are the stabilising muscles that support your neck.
Those muscles can be defined as stabilisers as they go from the thoracic vertebrae to the upper cervical vertebrae, for the longus capitis, which originates in the lower portion of the cervical (C3-C6) and inserts at the basilar portion of the occipital bone.
When these muscles are weak:
- Your head shifts forward
- Larger muscles overcompensate (SCM)
- Pain builds over time
Isometric Neck Exercises (Build Stability in All Directions)
Isometric exercises are an optimal exercise that places major focus on tendons and ligaments, and are ideal for acute symptoms and warm-up pre-training.
How to do it:
- Place your hand on your forehead and gently push into it (no movement)
- Repeat on:
- Back of your head
- Left side
- Right side
- Hold each for 5–10 seconds
- Perform 5 reps per direction
This form of exercise can be applied in any direction of movement, such as flexion, extension, lateral flexion, rotation and mixed movement, like flexion on the diagonal side.
Why it works:
Isometric exercises are applied to pain-free range of motions, so while you move and contract the tissues, you are not experiencing pain, your brain gets triggered to be safe while the body moves, and your musculoskeletal tissues get looked after as they get activated and contract. This would help in improving joint stability and control.
Shoulder Shrugs – Let’s Make Those Muscles Work
Shoulder shrugs are a simple but effective way to build neck stability through the upper trapezius, which plays a key role in supporting the cervical spine as part of the broader joint chain.
How to do it:
- Take in your hands a pair of weights, or an elastic band, which would you make pass under your feet.
- Gently lift your shoulders up toward your ears, pause briefly, then lower them with control.
Why it works:
Shoulder shrugs exercise does work by placing shared-load capacity between the neck and shoulders, reducing the strain on the cervical spine. On the other hand, when working on the cervical joints, it is ideal to intervene also on joints that are muscle-connected to the cervical itself, by adding global muscular support, which is essential for everyday loads.
How These Exercises Fit Into the Joint Chain
Your neck doesn’t work alone.
As mentioned in many other blogs, all the body’s joints are part of a bigger system, the joint chain of mobility and stability.
Therefore, if you present with:
- Tight shoulders
- A stiff thoracic spine
- Lack of movement due to repetitive hours sitting at the desk
You will be more likely to experience pain and compensation in your neck.
That’s why, at Melbourne Massage and Treatment in Fitzroy North, when delivering a remedial massage or myotherapy treatment, I don’t just look at the neck pain, but I also assess how your whole body moves.
When to See a Myotherapist for Your Neck Pain
Exercises and movement are the best way to keep the body moving and out of pain. That said, pain is a complex body response to stimulus, physical and mental. Therefore, if you are experiencing:
- Persistent neck pain – that lasts more than 72 hours
- Headaches
- Pain radiating into the shoulders or arms
- Limited movement
It’s worth getting assessed properly and seeing what can be done to reduce the discomfort.
Book now a Myotherapy session for your neck strengthening exercises
At Melbourne Massage and Treatment (Fitzroy North), I combine:
- Hands-on treatment
- Mobility drill
- Strength-based rehab
This approach aims to not only reduce the chance of pain but also to improve your general well-being.
In Conclusion on Neck Strengthening Exercises
When we look at any form of strengthening, we have to always remember that the starting point for our strengthening program is:
“What’s my goal?”
If your goal is to be pain-free, the exercises listed above, plus a general endurance program of workouts for your shoulders, back, and lower body, could help. But if you are someone who practices specific sports, like jiujitsu, neck strengthening exercises would take a different level.
FAQs — Neck Strengthening Exercises & Rehab in Fitzroy North
Is neck pain really caused by stress? A: No, stress is not enough to create neck pain. That said, stress can play a role in how we perceive pain. On the other hand, most ongoing neck pain is linked to weakness, poor control, and posture habits rather than just “stored stress.” Indeed, lack of movement, prolonged screen use, and previous injuries play a bigger role.
Should I stretch or strengthen my neck? A: Both can be helpful, but neck strengthening exercises is often the missing piece. Many people already stretch their necks, but without improving strength and control, especially of the deep neck flexors, symptoms tend to return. Also, stretching puts extra load on ligament tissue, which if already weak or hypermobile, risks creating more pain in the long term.
What are the best exercises for neck pain? A: The most effective exercises include chin tucks for deep neck flexors, isometric holds in multiple directions, and shoulder shrugs to build support from surrounding muscles. These help improve stability and reduce strain on the cervical spine. Each case of neck pain needs to be targeted to the source of pain, such as a whiplash, rather than a lack of movement.
Can old injuries like whiplash still affect my neck? A: Yes. Even if a whiplash injury happened years ago, it can leave lasting weakness and poor motor control if not properly rehabilitated, contributing to ongoing discomfort or stiffness.
Why does my neck pain come with headaches or poor posture? A: When the balance between mobility (upper neck) and stability (lower neck) is disrupted, it can lead to forward head posture, muscle overcompensation, and tension headaches.
When should I see a myotherapist for neck pain? A: You should seek professional help if your pain lasts more than 72 hours, limits your movement, causes headaches, or radiates into your shoulders or arms. A proper assessment can guide effective treatment and rehab.
Giovanni La Rocca
Giovanni moved to Melbourne, Australia, from Italy in 2008 and became a citizen in 2017. He started studying massage therapy in 2016, then completed a Bachelor of Health Science in Clinical Myotherapy in August 2024. During those years, he also specialised in Thai Massage and Manual Lymphatic Drainage for presentations like Lipoedema and Lymphoedema. Nowadays, he runs his clinic in Fitzroy North, Melbourne, where he integrates movement therapy into his practice to enhance overall well-being. He also values meditation, having completed several Vipassana courses. Committed to continuous learning, he aims to share his expertise in integrated therapies to help others achieve balance and resilience.