Best Neck Exercises for Neck Pain, Stiffness & Mobility
Research-Supported Neck Exercises Plus the Soft Touch Chiropractic Approach:
Presented by Dr. Masoud Shamaeizadeh, DC
Soft Touch Chiropractic – Porter Ranch & Northridge, CA
Neck pain is not always solved by simply resting the neck.
In many patients, appropriate movement, mobility exercises, muscle retraining and strengthening can become important parts of recovery.
Research supports exercise as an important component of conservative care for many people with nonspecific neck pain. In particular, deep cervical flexor exercises have been extensively studied for chronic neck pain.
At Soft Touch Chiropractic, I believe the neck should be approached in multiple directions, because normal cervical movement includes:
Flexion → Extension → Side Flexion → Rotation
Here are several exercises that may be considered when they are appropriate for the individual patient.
1. Over-the-Bed Four-Direction Neck Mobility ExerciseOne exercise I use involves lying comfortably on a bed with the head positioned near or slightly beyond the edge, only when it is safe and appropriate for that patient.
The purpose is to gently move the cervical spine through its normal directions.
A. FlexionSlowly bring the chin toward the chest.
Return toward neutral without forcing the movement.
B. Extension Gently move the head backward into comfortable extension.
Do not force the neck backward.
C. Side Flexion Gently bring one ear toward the same-side shoulder.
Return to neutral and repeat toward the opposite side.
D. Rotation Slowly rotate the head toward one side and then the other.
The movement should remain slow, controlled and comfortable.
Why I Like This Exercise Rather than exercising the neck in only one direction, this approach introduces controlled movement through the major planes of cervical motion:
Forward + Backward + Side-to-Side + Rotation
However, this specific head-over-the-bed variation has not been established by high-quality research as superior to other neck mobility exercises.
It is better viewed as a clinical mobility exercise, while the broader evidence supports individualized cervical mobility, motor-control and strengthening exercises.
2. Chin Tuck / Deep Cervical Flexor ExerciseOne of the Best-Researched Neck ExercisesThis is where the research becomes particularly interesting.
The deep cervical flexors are small stabilizing muscles located toward the front of the cervical spine.
To perform a basic chin-tuck or craniocervical flexion exercise:
The researchers reported improvements in pain, disability, muscle endurance, strength and cervical flexion measures among people with chronic neck pain.
Earlier research also supports low-load deep cervical flexor training for improving aspects of deep cervical flexor muscle function.
Another systematic review of deep cervical flexor training found particularly strong evidence for improving neuromuscular coordination.
That is why I consider this an especially valuable exercise to discuss with appropriate neck-pain patients.
3. The “HELLO” Neck Exercises
I also like a simple movement sequence that patients can remember as the HELLO exercise.
Instead of keeping the neck completely still throughout the day, the patient gently explores comfortable cervical movement:
Neutral → Look Down → Look Up → Turn → Side Bend → Return to Neutral
The movements should be:
Slow + Gentle + Controlled + Pain-Free
The purpose is not to force the neck or “crack” it.
The purpose is to encourage comfortable movement.
Research examining specific neck exercises for nonspecific neck pain supports cervical exercise as a reasonable component of rehabilitation, although no single exercise has been shown to be best for every patient.
4. Neck Isometric StrengtheningMobility is important, but a neck also needs muscular support.
Isometric exercises activate the muscles without requiring large cervical movements.
Forward Resistance Place your hand against your forehead.
Gently push your head into your hand while your hand prevents movement.
Backward Resistance Place your hand behind your head.
Gently press backward without allowing significant neck movement.
Side ResistancePlace your hand against the side of your head.
Gently press toward your hand.
Repeat on the opposite side.
Rotation Resistance Place your hand along the side/front of your head and gently attempt to rotate while your hand provides resistance.
The goal is controlled muscle activation—not maximum force.
5. Shoulder-Blade Retraction The neck does not function independently from the shoulders and upper back.
Sit or stand comfortably and gently draw the shoulder blades backward toward each other.
Avoid aggressively shrugging the shoulders.
Hold briefly, relax and repeat.
This can be combined with postural and upper-back exercises as part of a broader rehabilitation program.
The Important Lesson: Mobility + Control + Strength There probably isn't one magical exercise for every person with neck pain.
The better strategy is often:
Mobility Restore comfortable cervical movement.
Motor ControlRetrain the small muscles that help control the head and cervical spine.
Strength & Endurance Gradually improve the ability of the neck and upper-back muscles to tolerate everyday activity.
Posture & Movement Habits Reduce unnecessary prolonged stress on the cervical region.
This is consistent with research showing that deep cervical flexor training improves neuromuscular coordination but may need to be combined with other exercise approaches when strength, endurance and other physical impairments also need to be addressed.
Exercise + Chiropractic Care: Why I Prefer a Multimodal ApproachAt Soft Touch Chiropractic, I don't believe we should look only at the painful spot.
Depending on the patient's condition, we may evaluate:
Joint mobility + muscle spasm + weakness + flexibility + posture + range of motion + movement patterns
Exercise may then be combined with appropriate conservative treatment.
You can read more about our multimodal approach to neck pain and neck spasms.
I have also previously discussed neck exercises for reducing neck and upper-back pain and why I incorporate exercise into chiropractic care.
Patients interested in upper cervical mechanics can also read about the Atlas and Axis and upper cervical chiropractic.
For people using traction, I also recommend reading why home neck traction should be used carefully.
And if your neck pain began following an automobile collision, learn more about our approach to car accident injuries.
When Should You NOT Do These Exercises?Neck exercises should not simply be prescribed to everyone without considering the diagnosis.
Stop the exercise and seek appropriate professional evaluation if movement produces or worsens:
More movement is not necessarily better movement.
Neck Pain Treatment in Porter Ranch & Northridge, CAIf neck pain keeps returning, simply stretching harder may not be the answer.
At Soft Touch Chiropractic, we evaluate the patient to determine whether the problem may involve restricted mobility, muscle spasm, weakness, poor muscular control, posture, injury or a combination of factors.
Depending on your examination, an individualized program may include:
Schedule a Neck & Posture EvaluationSoft Touch Chiropractic
Dr. Masoud Shamaeizadeh, DC
Porter Ranch / Northridge, California
Learn more about Soft Touch Chiropractic
Contact our office to schedule an evaluation
Research & Further Reading2026 Systematic Review: Craniocervical Flexor Exercise for Chronic Neck Pain
Research on Deep Cervical Flexor Exercise Programs
Systematic Review of Deep Cervical Flexor Training
Specific Neck Exercise for Nonspecific Neck Pain
Exercise recommendations should be individualized. This information is educational and is not intended to diagnose a condition or replace an examination by an appropriate healthcare professional.
Presented by Dr. Masoud Shamaeizadeh, DC
Soft Touch Chiropractic – Porter Ranch, CA
Presented by Dr. Masoud Shamaeizadeh, DC
Soft Touch Chiropractic – Porter Ranch & Northridge, CA
Neck pain is not always solved by simply resting the neck.
In many patients, appropriate movement, mobility exercises, muscle retraining and strengthening can become important parts of recovery.
Research supports exercise as an important component of conservative care for many people with nonspecific neck pain. In particular, deep cervical flexor exercises have been extensively studied for chronic neck pain.
At Soft Touch Chiropractic, I believe the neck should be approached in multiple directions, because normal cervical movement includes:
Flexion → Extension → Side Flexion → Rotation
Here are several exercises that may be considered when they are appropriate for the individual patient.
1. Over-the-Bed Four-Direction Neck Mobility ExerciseOne exercise I use involves lying comfortably on a bed with the head positioned near or slightly beyond the edge, only when it is safe and appropriate for that patient.
The purpose is to gently move the cervical spine through its normal directions.
A. FlexionSlowly bring the chin toward the chest.
Return toward neutral without forcing the movement.
B. Extension Gently move the head backward into comfortable extension.
Do not force the neck backward.
C. Side Flexion Gently bring one ear toward the same-side shoulder.
Return to neutral and repeat toward the opposite side.
D. Rotation Slowly rotate the head toward one side and then the other.
The movement should remain slow, controlled and comfortable.
Why I Like This Exercise Rather than exercising the neck in only one direction, this approach introduces controlled movement through the major planes of cervical motion:
Forward + Backward + Side-to-Side + Rotation
However, this specific head-over-the-bed variation has not been established by high-quality research as superior to other neck mobility exercises.
It is better viewed as a clinical mobility exercise, while the broader evidence supports individualized cervical mobility, motor-control and strengthening exercises.
2. Chin Tuck / Deep Cervical Flexor ExerciseOne of the Best-Researched Neck ExercisesThis is where the research becomes particularly interesting.
The deep cervical flexors are small stabilizing muscles located toward the front of the cervical spine.
To perform a basic chin-tuck or craniocervical flexion exercise:
- Lie comfortably on your back or sit upright.
- Look straight ahead.
- Gently draw the chin backward.
- Think of making a slight “double chin.”
- Do not aggressively push your head downward.
- Hold briefly and relax.
- Repeat as tolerated.
The researchers reported improvements in pain, disability, muscle endurance, strength and cervical flexion measures among people with chronic neck pain.
Earlier research also supports low-load deep cervical flexor training for improving aspects of deep cervical flexor muscle function.
Another systematic review of deep cervical flexor training found particularly strong evidence for improving neuromuscular coordination.
That is why I consider this an especially valuable exercise to discuss with appropriate neck-pain patients.
3. The “HELLO” Neck Exercises
I also like a simple movement sequence that patients can remember as the HELLO exercise.
Instead of keeping the neck completely still throughout the day, the patient gently explores comfortable cervical movement:
Neutral → Look Down → Look Up → Turn → Side Bend → Return to Neutral
The movements should be:
Slow + Gentle + Controlled + Pain-Free
The purpose is not to force the neck or “crack” it.
The purpose is to encourage comfortable movement.
Research examining specific neck exercises for nonspecific neck pain supports cervical exercise as a reasonable component of rehabilitation, although no single exercise has been shown to be best for every patient.
4. Neck Isometric StrengtheningMobility is important, but a neck also needs muscular support.
Isometric exercises activate the muscles without requiring large cervical movements.
Forward Resistance Place your hand against your forehead.
Gently push your head into your hand while your hand prevents movement.
Backward Resistance Place your hand behind your head.
Gently press backward without allowing significant neck movement.
Side ResistancePlace your hand against the side of your head.
Gently press toward your hand.
Repeat on the opposite side.
Rotation Resistance Place your hand along the side/front of your head and gently attempt to rotate while your hand provides resistance.
The goal is controlled muscle activation—not maximum force.
5. Shoulder-Blade Retraction The neck does not function independently from the shoulders and upper back.
Sit or stand comfortably and gently draw the shoulder blades backward toward each other.
Avoid aggressively shrugging the shoulders.
Hold briefly, relax and repeat.
This can be combined with postural and upper-back exercises as part of a broader rehabilitation program.
The Important Lesson: Mobility + Control + Strength There probably isn't one magical exercise for every person with neck pain.
The better strategy is often:
Mobility Restore comfortable cervical movement.
Motor ControlRetrain the small muscles that help control the head and cervical spine.
Strength & Endurance Gradually improve the ability of the neck and upper-back muscles to tolerate everyday activity.
Posture & Movement Habits Reduce unnecessary prolonged stress on the cervical region.
This is consistent with research showing that deep cervical flexor training improves neuromuscular coordination but may need to be combined with other exercise approaches when strength, endurance and other physical impairments also need to be addressed.
Exercise + Chiropractic Care: Why I Prefer a Multimodal ApproachAt Soft Touch Chiropractic, I don't believe we should look only at the painful spot.
Depending on the patient's condition, we may evaluate:
Joint mobility + muscle spasm + weakness + flexibility + posture + range of motion + movement patterns
Exercise may then be combined with appropriate conservative treatment.
You can read more about our multimodal approach to neck pain and neck spasms.
I have also previously discussed neck exercises for reducing neck and upper-back pain and why I incorporate exercise into chiropractic care.
Patients interested in upper cervical mechanics can also read about the Atlas and Axis and upper cervical chiropractic.
For people using traction, I also recommend reading why home neck traction should be used carefully.
And if your neck pain began following an automobile collision, learn more about our approach to car accident injuries.
When Should You NOT Do These Exercises?Neck exercises should not simply be prescribed to everyone without considering the diagnosis.
Stop the exercise and seek appropriate professional evaluation if movement produces or worsens:
- Significant dizziness
- Faintness
- Severe or unusual headache
- New numbness or tingling
- Progressive arm or hand weakness
- Significant balance problems
- Severe radiating pain
- Visual or neurological symptoms
- Significant symptoms following recent trauma
More movement is not necessarily better movement.
Neck Pain Treatment in Porter Ranch & Northridge, CAIf neck pain keeps returning, simply stretching harder may not be the answer.
At Soft Touch Chiropractic, we evaluate the patient to determine whether the problem may involve restricted mobility, muscle spasm, weakness, poor muscular control, posture, injury or a combination of factors.
Depending on your examination, an individualized program may include:
- Gentle chiropractic adjustment
- Instrument adjustment
- Joint mobilization
- Post-isometric resistance exercise
- Therapeutic stretching
- Cervical exercises
- Deep cervical flexor training
- Postural exercises
- Traction when clinically appropriate
- Other conservative musculoskeletal therapies
Schedule a Neck & Posture EvaluationSoft Touch Chiropractic
Dr. Masoud Shamaeizadeh, DC
Porter Ranch / Northridge, California
Learn more about Soft Touch Chiropractic
Contact our office to schedule an evaluation
Research & Further Reading2026 Systematic Review: Craniocervical Flexor Exercise for Chronic Neck Pain
Research on Deep Cervical Flexor Exercise Programs
Systematic Review of Deep Cervical Flexor Training
Specific Neck Exercise for Nonspecific Neck Pain
Exercise recommendations should be individualized. This information is educational and is not intended to diagnose a condition or replace an examination by an appropriate healthcare professional.
Presented by Dr. Masoud Shamaeizadeh, DC
Soft Touch Chiropractic – Porter Ranch, CA
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