A neck injury can make even the simplest of daily tasks a near impossibility, so it is important that you look after this part of your body, taking time to keep it supple and strong.

Injuries to the neck can be of a very serious nature, and not only are they usually a cause of much pain, but they can also affect your posture and general mobility.

If you are suffering from any neck pain, it is advisable to seek professional advice before attempting any form of exercise. This is because the neck is such a delicate part of your body that any strains could end up having quite serious consequences.

Try to incorporate the following exercises into your normal regime in order to ensure your neck is strengthened and to help alleviate potential stress. Generally speaking, these should be performed every other session, to give your neck enough time to recover.

Back Burn

Back Burn

  • Stand with your back to the wall, keeping it as flat against the wall as possible.
  • Keep your arms as close to the wall as you can, raise your hands from the side of your hips, outwards and up above your head.
  • Hold for 30 seconds.
  • You should feel a burning sensation on your neck, upper back and shoulders.
  • Repeat this as many times as is comfortable.

Prone Cobra


  • Lie on the floor face down, with your forehead resting on a rolled up hand towel for comfort.
  • Now move your shoulder blades as close together as you can, with your arms off the floor.
  • Move your forehead up off the towel so it is 2cm off the floor and hold for 10 seconds, before resting it again.
  • Repeat this process 20 times.

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