Do Neck Exercises Work?

Neck pain occurs for a variety of reasons and can make concentrating or performing routine tasks difficult or impossible. While many treatments for neck pain exist --- including electric nerve stimulation and massage --- evidence is missing to prove the often-costly methods work consistently. Harvard Medical School reports that exercise is typically the best way to strengthen your neck and reduce your chance for future discomfort.

Understanding Neck Pain

Most cases of neck pain are the result of poor posture, stress, pinched nerves or arthritis triggered by wear and tear of the joints in your neck. Your risk is highest for neck pain as you age, especially if your job requires you to drive or sit at a computer. Neck pain is often remedied by self-care methods, including rest and the use of non-prescription pain relievers with ibuprofen. Doctors and health experts also frequently suggest exercise techniques that allow you to build the strength and endurance of your neck muscles.

Basic Neck Stretch

MayoClinic.com recommends a basic neck-strengthening stretch that starts by lowering your chin to your chest. Keep your shoulders straight. Hold the stretch for about 30 seconds and then relax and return your chin to the original position.

Resistance Exercise

The University of Maryland reports that hand-resistance activities are effective for improving the flexibility of your neck. Try a forward resistance by placing your palms against your forehead. Gently attempt to push your head forward while pushing back with your hands. Hold the position five seconds and then relax. Perform a backward resistance by positioning your hands behind your head. Slowly move your head back while resisting gently with your hands. Avoid tipping your chin. Hold the position for five seconds and relax.

Gentle Tilt

Tilt your head to the left so that your ear moves down to your shoulder; resist the urge to lift your shoulder. Maintain the tilt for about 15 seconds. Relax and return to your original position and then perform the tilt on your ride side.

Dumbbell Shrug

A dumbbell shrug strengthens your neck muscles and often helps prevent pain when approved by your doctor, according to Harvard Medical School. Perform the exercise with a weight that allows you to lift no more than 12 repetitions for best results. Begin with your feet at least shoulder-width apart and your knees bent slightly. Hold a dumbbell in each hand with your arms at your sides and your palms facing inward. Move your shoulders upward using a shrugging motion. Hold the position for the length of a deep breath.