You try every stretch and video online, but the pain keeps coming back. That’s because most neck pain exercises target the wrong problem.
Neck pain rarely comes from one muscle or one bad posture. It builds over time from poor movement habits, weak stabilizers, and daily tension you don’t even notice.
We see it all the time. You stretch the sore spot, but ignore the stiffness in your shoulders, the slumped position at your desk, or the tightness in your upper back.
Real progress happens when you train your body to move the way it’s meant to. That means:
• Strengthening the deep stabilizers of your neck and shoulder blades
• Correcting your alignment through mobility, not just stretching
• Rebuilding control so the pain doesn’t return after every workout or long workday
When you understand how your body connects, neck pain exercises stop being a short-term fix and start becoming a lasting solution.
5 Neck Exercises That Relieve Pain and Release Tension for Good
If you’ve ever finished a long trail run at Horsetooth Reservoir or hit a tough climb on your bike near Estes Park and felt that nagging pain at the base of your skull, you’re not alone.
Many athletes in Fort Collins deal with neck pain from hours spent training, working, or even driving up to the mountains for a weekend adventure. The good news is that the right neck pain exercises can retrain your body to handle those demands without stiffness or tension taking over.
At Up and Running Physical Therapy, we use sports medicine techniques that rebuild stability, improve mobility, and help your body resist fatigue.
Each of these neck exercises below builds toward a strong neck and relaxed shoulder blades so you can get back to performing your best.
1- Chin Tuck to Strengthen the Cervical Spine
Start in a neutral position, sitting tall in a firm chair with your feet shoulder-width apart. Keep your gaze straight ahead, then slowly slide your chin toward your chest without tilting your head down. You’ll feel your neck muscles activate as your cervical spine aligns.
Hold this position for five seconds, then slowly return to neutral. This simple movement teaches your body to maintain a straight neck posture even during extended periods of running, driving, or computer work.
At Up and Running Physical Therapy, we help active adults and athletes across Fort Collins move stronger and stay pain-free. Call us at (970) 500-3427 to get more information and start your path to pain-free performance.
2- Lateral Neck Flexion Stretch
Sit or stand tall. Slowly turn your head slightly to one side, then tilt your head toward your right shoulder until you feel a gentle stretch through the trapezius muscles and the side of your neck. Place your right hand on the left side of your head and apply gentle pressure to deepen the stretch.
Hold for 15 seconds, then switch sides. These neck stretches relieve tight neck muscles from poor posture or long hours staring at a computer screen.
3- Shoulder Blade Squeeze
This is a good exercise to reduce neck tension by improving how your shoulder blades support your neck. Sit or stand with your feet hip-width apart. Slowly raise your shoulders, pull them back, and squeeze your shoulder blades together.
Hold this position for five seconds before relaxing. Repeat ten times. Activating these stabilizers helps prevent neck strain and strengthens your postural muscles for better endurance during training or work.
4- Neck Extension with Resistance Press
Sit tall and place your palms against the back of your head. Slowly lean your head backward while gently pressing into your hands for resistance. You’ll feel your neck muscles working hard to control the motion.
Hold for three seconds, then slowly lower your head forward to the starting position. This neck extension strengthens the deep stabilizers that protect against muscle strain during physical activity or long hours of sitting.
5- Seated Rotation for Flexible Muscles
Sit up straight with your feet shoulder width apart. Slowly turn your head diagonally toward one shoulder until you feel a stretch through your stiff neck muscles and upper back. Hold this position, then rotate to the other side.
Repeat several times, maintaining a smooth, controlled movement. This improves blood flow, releases muscle tension, and keeps your neck stronger for endurance sports and everyday movement.
These neck pain exercises target the exact areas that become overworked in active adults and athletes across Northern Colorado. You can use them at your desk, after a long run on the Poudre Trail, or before a climbing session to relieve everyday pain and restore natural movement.
If your neck stiffness or tense neck keeps returning, that’s a sign your body needs professional guidance to retrain movement patterns.
At Up and Running Physical Therapy, we help athletes build the stability and control to banish pain for good—so you can move, train, and live without restriction.
Recover Faster and Keep Neck Pain From Coming Back
Why Typical Fixes Don’t Last
You stretch, massage, or even rest, but the pain always creeps back. That’s because most neck pain exercises focus on temporary relief instead of retraining how your body moves.
At Up and Running Physical Therapy, we help you uncover the movement patterns behind your pain so you can finally stop the cycle.
We don’t just treat the symptoms. We rebuild your foundation with our 3-Step Recovery Method, a system designed to restore motion, improve strength, and prevent future flare-ups.
How Our 3-Step Recovery Method Works
Every session starts with a detailed evaluation from a Doctor of Physical Therapy. You’ll understand what’s driving your neck tension and what neck pain exercises to do about it.
Then we guide you through a plan that includes:
• One-on-one hands-on therapy to reduce stiffness and pain
• Strength and control training to keep your neck muscles active and balanced
• Running and performance assessments that correct poor mechanics before they cause more issues
Each step focuses on getting you stronger, not just pain-free. You move better, feel lighter, and perform at your best during every run, climb, or workout.
Getting Back to What You Love
Whether you’re training for the Horsetooth Half Marathon or just trying to sit at your desk without that constant ache, we help you get there. We combine sports medicine expertise with personalized care so you can stay active without relying on medications, injections, or surgery.
If your stiff neck keeps slowing you down, it’s time to find a lasting solution that fits your lifestyle and goals.
Get Started Today
We help active adults and athletes across Fort Collins move stronger and stay pain-free. Call us at (970) 500-3427 to get more information and start your path to pain-free performance.
