Exercises To Prevent Stiff & Sore Necks

It’s important to do regular exercises to strengthen your neck muscles. This will help your neck tolerate any strains you might unintentionally place on it, and prevent future neck aches. If you’re currently suffering from an annoying crick in your neck, check my other article out first for some immediate relief.

For those of you with currently healthy necks, add the following exercises to your weekly workout plan, and your neck will be better prepared for all your life adventures!

Note: Only do these exercises if they do not cause any pain. If you try one and it hurts, don’t do it!

Head Lifts:
Neck Lift Exercise

Lie on your back with your knees up and a towel rolled under your neck. Lift your head, drawing your chin to your chest slowly 10 times.

Ear To Shoulder:

Lie on your side with your head supported on a rolled towel. Lift your ear towards your shoulder 10 times, and then repeat on the other side.


Lie on your stomach with your forehead supported on a rolled towel. Lift your head off the towel 10 times slowly.

Shoulder Rolls:Shoulder Roll Exercise

Stand and roll your shoulders backwards 10 times, and then forwards 10 times.

Reverse Flies:Reverse Rear Delt Fly Neck Exercise

Stand and bend at the hips keeping your back straight and your arms hanging down. Holding handweights or water bottles, squeeze your shoulder blades and bring your arms out to the sides 10 times slowly.

Lateral Raises:Lateral Raise Sore Neck Exercise

Stand completely upright holding handweights or water bottles down at your sides. Lift your arms out to the sides until they are parallel with the ground. Slowly lower. Repeat 10 times.

Lawnmowers:Lawnmower Sore Neck Exercise

Stand in a split stance holding one handweight or water bottle. Reach your arm down and forward, as if you were about to pull a lawnmower start cord. This is the start position. Squeeze your shoulder blade as you draw the handweight up towards your underarm, mimicking the motion of starting a lawnmower. Do 10 on each side.

Stefany Adinaro is an RVing fitness pro and is the self-proclaimed “better half” of the Fit RV website. While she loves her RV adventures, her favorite adventure is being “Mugga” to grandbabies Amelia and Eli. When she's not on the road, you can find her training clients in Salt Lake City, Utah.

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