CaloSign inNeck-friendly exercises
Neck pain often flares with overhead pressing, heavy bars across the shoulders and crunches that pull on the head. These exercises keep the neck long and supported.
Left out: No overhead pressing, bar-on-the-neck squats, jumping, face-down head lifts or crunches that pull on the neck.
Pushing
Push-up
On knees if form slips - full range beats numbers. Keep the neck long, eyes on the floor just ahead of the hands.
Start with 2 × 10, build to 3 × 12.
Works: chest, triceps and shoulders, with the core
Tempo: 2s lower · 1s hold · 1s push
Incline push-up
Hands on a counter or sturdy table, body in one line. Keep the neck long, do not poke the chin forward.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Knee push-up
Straight line from knees to head. Keep the neck long, eyes on the floor.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Wall angel
Slide the arms up the wall without the ribs flaring. Back of the head on the wall only if comfortable.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and back
Tempo: 2s lower · 1s raise
Also suits: Wall push-up, Wall slide, Chair tricep dip, Close-grip incline push-up, Diamond push-up on knees, Plank shoulder tap, Bear crawl hold, Shoulder blade squeeze, Overhead tricep extension, Lateral raise. At the gym: Barbell bench press, Dumbbell bench press, Chest press machine, Incline dumbbell press, Cable fly, Landmine press, Cable triceps pushdown, Assisted dip.
Pulling and upper back
Towel row
Loop a towel round a door handle, lean back, pull the elbows past the ribs. Shoulders away from the ears.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps
Tempo: 2s each way
Table row
Lie under a sturdy table, grip the edge, pull the chest up to it. Chin gently tucked, do not reach with the head.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps and core
Tempo: 2s release · 1s pull
Doorframe row
Hold both sides of a doorframe, lean back, pull in with a straight body. Chin gently tucked, shoulders away from the ears.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps
Tempo: 2s release · 1s pull
Wall angel
Slide the arms up the wall without the ribs flaring. Back of the head on the wall only if comfortable.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and back
Tempo: 2s lower · 1s raise
Also suits: Backpack row, Seated towel row, Towel pull-apart, Shoulder blade squeeze, Glute bridge hold, Backpack curl, Bent-over row, Single-arm dumbbell row, Reverse fly, Bicep curl and 1 more. At the gym: Seated cable row, Chest-supported row, Lat pulldown, Assisted pull-up, Straight-arm cable pulldown, Face pull, Reverse pec deck, Cable curl.
Core
Bird dog
Opposite arm and leg, no rotation at the hips. Eyes on the floor, chin gently tucked.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: core and back, with the glutes and shoulders
Tempo: 2s each way
Dead bug
Low back stays flat to the floor. Head stays down on the floor the whole time.
Start with 2 × 10 total, build to 3 × 12 total.
Works: core, with the obliques
Tempo: 2s each way
Plank
Squeeze glutes - it is not just an arm hold. Neck in line with the spine, eyes on the floor.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core, with the shoulders and glutes
Knee plank
Straight line from knees to head. Neck in line with the spine, eyes on the floor.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core, with the shoulders
Also suits: Bear plank hold, Side plank, Quadruped shoulder tap, Pelvic tilt, Incline plank, Diaphragmatic breathing, Knee side plank, Standing side bend, Side-lying leg lift, Toe taps and 1 more. At the gym: Pallof press, Cable woodchop.
Mobility
Cat-cow
Move with the breath. Keep the neck movement small.
Start with 2 × 10, build to 3 × 12.
Tempo: 2s each way
Child's pose
Knees wide, breathe into the back.
Start with 2 × 20 sec, build to 3 × 30 sec.
Thread the needle
Reach under, let the shoulder sink.
Start with 2 × 10 each side, build to 3 × 12 each side.
Tempo: 2s each way
Diaphragmatic breathing
Hand on the belly, breathe in through the nose so the belly rises, breathe out slowly.
Start with 2 × 20 sec, build to 3 × 30 sec.
Also suits: Hip flexor stretch, 90/90 hip switch, Figure-four stretch, Standing hip circle, Thoracic rotation, Open book, Doorway chest stretch, Shoulder roll. At the gym: Foam rolling.
Skip these
The app leaves these out for neck pain:
- Overhead press
- Pike push-up
- Thruster
- Seated shoulder press machine
- Dumbbell shoulder press
- Barbell back squat
- Smith machine squat
- Hack squat
- Standing calf raise machine
- Burpee
- Jump squat
- High knees
- Skater steps
- Kettlebell swing
- Battle ropes
- Superman hold
- Prone cobra
- Prone Y raise
- Prone T raise
- Prone W pull
- Reverse snow angel
- Back extension bench
- Bicycle crunch
- Heel taps
- Hollow hold
- Russian twist
- Ab crunch machine
- Hanging knee raise
- Farmer carry
- Suitcase carry
Start with the easier number and build up over a couple of weeks. Pain that is sharp, gets worse during a set, or is still there the next day is a reason to stop and see a doctor or physiotherapist. This is general guidance, not medical advice, and not a treatment for an injury.
Other joints
Workouts planned around neck pain
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