Neck Pain Relief Exercise Guide
Pick the area that hurts, then follow a guided routine with timed exercise cards, rep counts, posture tips and a built in countdown timer.
Disclaimer: This guide gives general information only and is not medical advice. Stop any exercise that causes sharp pain, numbness or dizziness, and see a doctor if you have the red flag symptoms listed below.
See a doctor first if you have: pain after an injury or accident, numbness or tingling in the arms or hands, arm or hand weakness, fever with neck pain, severe headache, neck pain that does not improve after 2 weeks, or loss of bladder or bowel control.
Routine
Total routine time: -
Posture tips for the day
- Keep your screen at eye level so your head does not tilt down.
- Sit back in your chair with shoulders relaxed, not hunched forward.
- Take a short movement break every 30 minutes.
- Keep your phone at chest height instead of bending your neck down.
- Sleep on a pillow that keeps your neck in line with your spine.