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Improve Neck Balance With These 5 Easy Exercises

In This Article:

1. When to See A Doctor
2. Best Exercises to Restore Neck Balance
3. Lifestyle Adjustments for Lasting Improvement
4. Key Takeaways

Neck imbalance is an issue that affects people of all different ages. It can be caused by poor posture, muscle weakness, or underlying medical conditions. Identifying the cause of your neck imbalance is the first step to improving it.

When to See A Doctor

Some causes of neck imbalance can be more serious than others, and if you try to fix it on your own, you may cause even more damage. If you are experiencing any of the symptoms below, Mayo Clinic recommends consulting with a doctor before trying any of the exercises in this blog post.

See A Doctor if You Are Experiencing:

• Severe Pain
• Pain Persisting Multiple Days Without Relief
• Pain Spreading Down Arms or Legs
• Pain Appears with Headache,
• Numbness, Weakness, or Tingling

Best Exercises to Restore Neck Balance

1. Chin Tucks

This is a deep cervical flexor exercise to improve upright posture. This exercise is perfect for people who sit in front of a computer at work and those who spend a lot of time looking at their phones. Focus on keeping an upright posture, shoulders down, and push your head backward. Hold for 3 seconds and repeat for 10-15 repetitions. This exercise can be easily incorporated into your day to improve neck stretch and posture.

2. Upper Trap Stretch

This is a stretch for the upper traps. Rotate your head to the right and look down towards your pocket. Reach over and apply pressure using your right hand. To increase the stretch, hold a chair or reach to the ground with your left arm while depressing the left shoulder. Hold for 3 seconds and repeat for 5-10 repetitions on each side.

3. Levator Scapulae Stretch

This is a stretch for the levator scapulae muscle. This exercise may benefit people with neck stiffness and neck pain. Start by raising your left elbow to the ceiling and place the left hand on your back (if you can reach). Next, sidebend your right ear to the right shoulder and rotate your head to the left. Apply gentle overpressure using your right hand to further sidebend and rotate your head. Feel the stretch on the left side of your neck. Hold for 3 seconds and perform for 5-10 repetitions on each side.

4. AA Neck Mobility – No’s

This is an Atlantoaxial joint mobility exercise to improve neck mobility. Sidebend your head to one side (bring your ear to the shoulder on the same side), then move your head in a ‘No’ motion. Perform 10-20 repetitions on each side.

5. OA Neck Mobility – Yes’s

This is an Atlanto-Occipital Joint mobility exercise to improve neck mobility. Rotate your head to one side, then nod your head in a ‘Yes’ motion. Perform 10-20 repetitions on each side.

Lifestyle Adjustments for Lasting Improvement

1. Be Mindful of Your Posture

• When using a computer, keep your monitor at eye level to reduce slouching.
• Use an ergonomic chair with lumbar and/or neck support.
• If you are frequently on phone calls, avoid cradling the phone between your shoulder and your ear.

2. Change Your Sleeping Position

• Try using a pillow with neck support.
• Sleep on your back or side instead of your stomach.

3. Manage Your Stress

Believe it or not, your stress levels can heavily influence the balance of your neck muscles. It may be worth trying some stress reduction techniques to see if it helps. Some of these techniques include:

• Exercise
• Meditation
• Breathwork
• Other activities that bring you joy

Key Takeaways

Neck imbalance can be frustrating, but with the right plan, you can improve your posture and neck strength. Incorporate corrective exercises, be mindful of your posture, and work to minimize stress. However, if you are experiencing severe pain that doesn’t go away, please see a doctor to see if a more serious issue may be the cause. If you find any of these fixes help with your neck posture or balance, stay consistent with a routine and prioritize your wellness. Your neck will thank you!

Charles Armstrong

Contributing Author

Charles Armstrong is a copywriter with a specialization in the fitness industry, and has a track record of success, having worked with Transfitnation over the course of several years. Additionally, he is an author and entrepreneur, using his skills to help others achieve their goals.