Neck pain is a common issue that can affect anyone, but it becomes increasingly prevalent as we age. For those over 50, the natural wear and tear on muscles and joints, along with decreased flexibility, can lead to persistent discomfort. Fortunately, there are targeted exercises that can help alleviate neck pain and improve mobility.
We checked in with Andrew White, a NASM-certified personal trainer and co-founder of garagegympro.com, to learn about six best neck exercises to try right now if you’re looking to relieve neck pain over 50. He suggested: neck tilt (side to side), neck rotation, shoulder rolls, neck stretch (using hand resistance), chin tuck, and towel stretch.
1. Neck Tilt (side to side)
This exercise gently stretches the muscles on the sides of the neck, which can help relieve tightness and reduce discomfort. Regular stretching helps to improve flexibility and reduce muscle stiffness.
"This exercise stretches and strengthens the muscles on the sides of your neck, aiding in flexibility and pain relief," White says.
How to Perform: Sit or stand with a straight spine. Slowly tilt your head towards your shoulder, leading with your ear. Hold for 5-10 seconds on each side. Repeat 5-10 times.
2. Neck Rotation
Regularly performing neck rotations helps to improve the flexibility of the neck muscles and joints. This increased range of motion can alleviate stiffness and discomfort, which are common with aging.
This "improves neck mobility and stretches the cervical muscles, reducing stiffness," he notes.
How to Perform: Maintain a straight posture. Turn your head to one side until your chin aligns with your shoulder. Hold for 5 seconds, then switch to the other side. Perform 5-10 rotations on each side.
3. Shoulder Rolls
Shoulder rolls target the muscles of the upper back and shoulders, which often contribute to neck pain. By releasing tension in these areas, the exercise can indirectly reduce discomfort in the neck.
This workout "reduces tension in the neck and shoulder region, which often contributes to neck pain," he reveals.
How to Perform: In a seated or standing position, roll your shoulders slowly in a circular motion forward and then backward. Perform ten rolls in each direction.
4. Neck Stretch (using hand resistance)
The resistance provided by your hand helps to engage and strengthen the neck muscles. This can improve muscle support around the cervical spine, potentially reducing pain and preventing future discomfort.
White says this exercise "strengthens neck muscles and increases flexibility, helping alleviate pain."
How to Perform: Place your hand on the side of your head while sitting. Gently press while resisting with your head and neck. Hold for 5 seconds. Repeat on both sides 5–10 times.
5. Chin Tuck
The Chin tuck helps correct forward head posture, which is common in older adults due to prolonged sitting or screen use. By aligning the head with the spine, it reduces strain on the neck and upper back.
"This exercise helps strengthen the muscles that pull the head back into alignment over the shoulders and reduces neck strain," White states.
How to Perform: Sitting upright, pull your chin towards your chest, creating a double chin. Hold for 5 seconds and release. Repeat ten times.
6. Towel Stretch
The towel stretch targets the muscles on the sides and back of the neck, helping to alleviate tightness and discomfort.
Like the other exercises, this one also "provides a gentle stretch to the neck muscles, relieving pain and improving flexibility," he says.
How to Perform: Sit down and hold a towel behind your neck with both hands. Pull the towel upwards and towards each side, allowing your neck to stretch. Hold each stretch for 10–15 seconds. Repeat 3-5 times.
White emphasizes that "it's important to perform these exercises slowly and avoid sudden movements that might strain the neck further."
