Neck Pain? Stiff Neck? Do These 2 Minute Neck Exercises Daily.

If you do these neck exercises every night, against a wall, for 2 minutes, you'll notice amazing changes in your neck & shoulders… and posture. They great as neck pain exercises (if you have a sore neck) but even better to prevent neck pain and neck stiffness.

0:00 Intro
0:11 Exercise 1 ... Chin Tuck Lifts
0:59 Exercise 2 ... Wall Nods
1:32 Exercise 3 ... Long Neck Side Bends
2:04 Exercise 4 ... Neck Rotation with External Shoulder Rotation

How To Fix A Pinched Nerve In Neck Causing Arm Pain or Rhomboid Pain

How To Fix Forward Head Posture & Neck Pain

DAILY NECK DRILL EXERCISES

Do these neck stretches, strengthening exercises, and mobilisations… with your feet, pelvis & shoulder blades against the wall, and stomach muscles engaged. Do each exercise for 30 seconds then move straight onto the next one. If your neck is sore … only do the exercises that are comfortable.

1. Chin Tuck Lifts
Lower your head down, then lift it back up to touch wall, but keep your chin tucked down the whole time.
This exercise is great for your Levator Scapulae which is tight in pretty much everyone, and strengthens the deep neck flexors for good posture.

2. Wall Nods
Slide the back of head up & down wall without moving your head off the wall. When you slide the back of your head down, do it gently… but when you lift it up, lift fully until you can feel a nice stretch, and hold for 2 seconds each time.
This stretches deep spinal extensors in the upper back, and will change your neck posture over time. And it opens up the spinal joints at the back of your neck, mobilising them.

3. Long Neck Side Bends
Next, do Side Bends, touching the wall the whole time... but with chin down, and back of the neck tall. Tilt your whole torso as you go. A finger on your chin can help remind you to keep your chin down.
This stretches the SCM muscle, which when tight causes forward head posture. And it opens spinal joints at the side, loosening them.

4. Neck Rotation with External Shoulder Rotation
Externally rotate your arms, and press your shoulders & arms against the wall. Then with chin down slightly, rotate as far as you can comfortably, and then do the other side.
This mobilises upper neck which is the rotation area of the neck. And strengthens the external shoulder rotators to reduce rounded shoulders.

Do each exercise for 30 seconds every night to help undo what stress and poor posture does to your neck.

----------------------------------------
Say ‘Hi!’ on social media:

#bodyfixexercises #neckpain #posture

[thethirstygoose]

Awesome Stuff Stefan. Big fan of the channel mate. Always great content and clear and consise info. Thanks mate👍

[Amelia-qmbk]

Thanks . Love the timer so we can follow along and great content. Saved to to my playlist. ❤

[SibylleLeon]

Sooo spot on, this is exactly what I need - once again! Thank you!

[steffimoreau]

Wow! Just one quick run and it really make a great difference! Thank you so much for this video! ❤

[Hashimoto-Matrix]

How did this one fix my tightness in my neck for weeks?! Feel that warm buzzing feeling!!! WOW my go to 2min neck exercises, subbed!

[bowiefb]

these are fantastic, thank you Stefan. I really appreciate your descriptions, but also the timer(!) so that I can follow along correctly. Tops! Will be doing these nightly, Gracias!

[organvlnBachBach]

Thank you for all your amazing videos, especially this one!

[EttaResel]

Great videos. Really saying the most important aspects to know and explains why. Very much appreciated :)

[theschoolofbodylanguage]

Challenge, I have started yesterday today day 2❤❤❤
Thanks 😊

[Silbervogel]

Hey man, those exercises are nice and a bit different from everything else you can find online. Hopefully this works :)

[merrin]

Thanks for these neck exercises I have just started doing them each day.👍🇦🇺

[calmingdragon]

Thank you sir. I so appreciate you very much. Thank you for all you do!!

[philipsamways]

Excellent exercises. Was was doing one of them because of a very painful neck, but from now on I'll be doing all of them. I particularly love the little physiology explanation of what the exercise does. I've always had poor posture. I just wish I'd started these exercises about 30 years ago 😂. But as they say here.. " t'is better late than very late"

[rj]

Thank very much for your video advices!

[lasse]

This workshop. I am a runner. Allways pain in neck and scapula. With this it was gone in a week. Thank you so much.

[kentaur.]

I’ve done this some time ago with my physio and it works wonders. That tucked in chin is the key for all neck exercises 😎. Thank you for the great content !

[fevkin]

Thanks for this simple, clear instruction. I'm going to do this without fail as I'm really suffering stiffness on the right of my neck in particular. When I rotate my neck, I now experience crunching sounds and resistance and as I'm seventy, have begun to fear this is the beginning of losing neck mobility and the start of a curvature forming. I'll keep you posted as to my progress

[Shanker_Singh_]

2.3 lakh Subscribers.. Soon 3 lakh Subscribers❤❤❤❤❤❤.. May God bless you ❤❤❤

[taliwalt]

For the last exercise does it defeat the purpose if my heals aren’t against the wall? Love your videos man!

[brettslaterdebtmastery]

Hi love your videos I'm looking for something in bicep pain. Do you have anything with to do with that?