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Most Important Exercise to Relieve Neck Pain


Filed Under (General) by Rick Kaselj

Hey, I hope you had a great weekend.

Over the weekend, I got an email from a friend who woke up with neck pain. He asked me what he should do to overcome his neck soreness. I taught him the exercise below.

If you or someone you know had ever woken up with pain in the neck, check out the exercise video below.

Take care!



In this video, I wanted to go through the most important exercise to relieve neck pain.

Most Important Exercise to Relieve Neck Pain

CLICK HERE to watch the YouTube video.

You can use any type of towel but a beach towel works well. You are going to grab the towel through hands, bring it behind your head, and you are going to have it kind of capping the back of your head. Now what you are going to do is to push the head into the towel. Start with one second at about 25 percent of your maximum, then relax, and then go again.

Head Into the Towel

Head Into the Towel

The really important thing about neck pain is working on strengthening the neck muscles when it comes to keeping the head in line with the rest of the body. This is an excellent exercise. It puts your head into a good posture which puts the least amount of stress in the muscles. You also utilize those deep muscles that stabilize the neck by doing this head back into towel movement.

Head Into the Towel (2)

How you progress things is to bring the towel behind your head and make sure that it is in line with the rest of your body. Now, you are going to push your head into the towel. Your head is not really moving but those deep neck muscles. Just like what I said earlier, one second and about 25 percent of your maximum push. Then you can progress to two, three, five seconds and then from 50, to 75, to 100 percent.

Just start with five repetitions, one second each, with 25 percent of your maximum contraction. The reason for this is because the head is really sensitive and overdoing the exercises can irritate things—it can make your neck pain worse, give you headaches. So you want to start off lightly and after those five repetitions, see how does that feel. If it feels worse, you may have overdone it or you might have done the exercise wrong. Go back and watch the video and make sure you do the technique perfectly. If you feel good after doing the exercise, then you can progress to five repetitions and go a little bit stronger with 50 percent maximal contraction or you can increase how long you are pushing for.

Give that exercise a go in order to relieve your neck pain. 

Make sure to swing by ExercisesforInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video, or an interview that will help you overcome your injury or pain.

If you are suffering from any kind of neck discomfort and want to eliminate your neck pain permanently, then check out the Neck Pain Solved program here:


Take care!

Rick Kaselj, MS


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