11 Cervical Mobility Exercises for Pain Relief & Improved Posture

Have you ever tried to turn your head while backing up your car and felt a pain in your neck? Or maybe you’ve noticed stiffness in your neck when you wake up, and it’s a little uncomfortable to turn your head? Like other joints, the cervical spine can get stiff and lose mobility over time, especially if it’s not regularly exercised. This can lead to neck pain, poor posture, and reduced quality of life. Cervical mobility exercises can help relieve neck pain and restore function to the cervical spine, improving overall well-being. 

This article will discuss some easy-to-follow cervical mobility exercises that can improve your neck health and help you live better.  To improve neck health, you can use Pliability’s mobility app, which offers guided routines and video tutorials to help you relieve neck pain and restore cervical function.

What is Cervical Mobility & Why it Matters

Cervical mobility refers to the range of motion in the neck (cervical spine). Like any joint, the neck has a range of motion that allows for healthy movement and function. Proper cervical mobility is crucial for everyday movements like turning your head to check your blind spot when driving or looking up at a tall object. 

Adequate cervical mobility also enhances athletic performance, especially in sports that require quick changes in direction, such as:
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• Football
• Soccer
• Basketball
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Improved neck mobility can reduce the risk of neck pain, injury, and stiffness. Enhanced cervical mobility can also positively affect posture, flexibility, and well-being. 

Neck Anatomy: What You Should Know 

The neck is comprised of seven vertebrae stacked on top of one another. At each level, there are facet joints, one on each side of the spine. These facet joints serve as an articulation point for each bone in the neck. Several muscles on the front, side, and back of the neck help move the neck and support the spine. 

Who is at Risk for Cervical Mobility Issues? 

Neck discomfort is a common symptom of students, office workers, and others that can lead to clear dysfunction in neck movement. There can be many reasons for neck discomfort, such as maintaining the same posture for:
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• Long periods
• Lack of sleep
• Structural cervical lesions, etc.
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The harm to the body caused by neck discomfort does not appear quickly. If neck discomfort is not resolved, it can cause dizziness, nausea, irritability, shoulder and neck pain, and other symptoms. Long-term maintenance of this state is detrimental to physical health and affects the mobility of the entire cervical spine. 

What is the Cervical Range of Motion? 

Cervical range of motion (CROM) refers to the movement of the cervical spine in the sagittal, coronal, and horizontal planes, and it includes:
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• Forward flexion
• Extension
• Left and right lateral flexion
• Left and right rotation
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Each degree of freedom in the CROM is a good index for evaluating neck movement function because most neck diseases cause changes in cervical spine mobility. Clinically, CROM refers to the range of motion of the cervical spine, the cervical spine’s left and right bends are 45 degrees each, and its left and right rotations are 45 degrees each. A normal cervical spine’s range of motion includes 35 to 45 degrees of forward flexion and 35 to 45 degrees of backward extension. A limited CROM is detrimental to health. 

How Can You Improve Cervical Mobility? 

Gentle stretching exercises can help alleviate the aches associated with tight muscles of the neck region. These stretches should be performed upon waking as well as during breaks at work. The exercises below utilize self-assistance to obtain a more efficient stretch. Movement should be stopped when a gentle stretch is felt. If any sensation such as arm tingling, numbness, or pain is experienced, the exercise should be discontinued.

Choosing exercises carefully is crucial to avoid worsening your neck pain. One way to know if your neck problem worsens is if your symptoms spread away from the neck, into your shoulder, or down your arm. This can happen during certain exercises or common activities such as:
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• Driving
• Reading
• Using a computer for a prolonged period
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The good news is that the opposite is also true. Symptoms can move out of your arm or shoulder so they are felt closer to the center or midline of your neck (called symptom centralization). When this happens, you are improving and moving toward recovery. You may be able to identify exercises and positions that can intentionally make that happen. 

When that is the case, once all symptoms have returned to the center of your neck, they will often decrease and disappear with continued exercise. Or if you only have pain in your neck, these same exercises will often eliminate that pain. Numbness or tingling usually recovers as well, but sometimes more slowly than the pain.

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Cervical Spine Mobility is the Forgotten Element of Performance

Cervical spine mobility is often overlooked in fitness and athletic training. Most coaches and therapists do not consider the neck when looking for ways to improve performance or rehabilitate injuries. 

They focus on the shoulders, thoracic spine, and even the hips, ignoring the cervical spine's importance. That’s unfortunate because improving cervical spine mobility could help boost performance, especially in sports and activities requiring upper body movement. 

Performance Improvements From Cervical Spine Mobility 

The cervical spine is the foundation of many movements and has a huge trickle-down effect on other structures. The neck has a strong relationship with the thoracic spine and is the home of the brachial plexus, which innervates the entire upper extremities. 

Poor cervical spine rotation will limit thoracic rotation, and a stiff or poorly aligned neck could create congestion of the vascular and nervous structures that originate at the cervical spine, impairing motor control and strength. As you can see, impairment to the cervical spine could limit performance. This is why screening for, identifying, and addressing cervical spine mobility issues is important as part of the foundation for performance and prevention.

Movement Impairments of the Cervical Spine

The common theme in cervical spine movement impairments is that the superficial muscles dominate the deep ones, which affects the precision of movement. The most common muscles that create issues are the:
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• Sternocleidomastoid
• Scalenes
• Levator scapulae
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Observing posture and screening the active range of motion of the cervical spine in flexion, extension, and rotation can highlight several movement impairments: 
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• Cervical extension rotation: Forward head posture with asymmetry in cervical musculature and scapula alignment. Pain with rotation, ipsilateral side bending, and extension. 
• Cervical extension: Forward head. Pain with extension. 
• Cervical flexion rotation: Decreased cervical lordosis and flat thoracic spine. Pain with rotation and ipsilateral flexion. 
• Cervical flexion: Decreased cervical lordosis and flat thoracic spine. Pain with flexion. 

The Cervical Spine and Thoracic Spine Connection

The thoracic spine will affect the cervical spine in many different ways, but we’re going to look at the opposite relationship here. Limited cervical spine rotation to one side will limit thoracic spine rotation to the other. This concept is accentuated by any athlete who needs to track objects while running, such as football receivers who need to track the ball over their shoulder. The idea is taken a step further with rotational athletes. 

A left-handed hockey player winding up for a slap shot will need cervical rotation to the right as he loads with his thoracic spine rotated to the left. For throwing athletes, like baseball pitchers, the thoracic spine loads to the opposite side as the head tracks the target on one side. If the neck can’t rotate properly, the body will likely self-organize around that by flying open early. This will impact the timing of the throw and performance. It will likely increase stress in other structures, such as the shoulder and elbow. 

The Cervical Spine and the Shoulder Connection

Two large muscles originating at the neck contribute to supporting the weight of the arms: the upper trapezius and the levator scapula. We often see upper crossed syndrome with rounded shoulders resulting in a forward head posture. The protective tension in the upper trapezius muscles creates compression at the cervical spine, which can restrict the range of motion and cause pain. 

To maintain the eye level, cervical extension occurs, and the levator scapula becomes short, pulling the scapula downward. That will be a painful area for most of these individuals and can be assessed on palpation. When screening cervical rotation or flexion, You often see the scapula move with it. For overhead athletes, such findings need to be addressed to ensure optimal rotation and shoulder upward rotation. Eric Cressey would tell you that scapular downward rotation is like starting a race 10 meters behind the line. 

The Cervical Spine and the Elbow Connection

During his season, one of our guys playing college baseball had medial elbow pain right at the ulnar collateral ligament. It hurt to throw, and we suspected a sprained UCL. He went for a consult and an MRI, which came back clear. This was a surprise, but since he was cleared, it made sense to get him progressively back to throwing. When he started the throwing program, the pain was still there. He consulted a second time and went through further testing. Everything still came back negative. This left us confused about what was causing his pain, which continued to be in the region of the UCL. 

After a thorough discussion about his pain, a look at his posture, and an assessment of the cervical spine and scapulothoracic function, we observed that the shoulder girdle was significantly depressed and taking the clavicle with it. Suddenly, it all became clearer. We were looking at referred pain from a neurogenic thoracic outlet syndrome. The nerves were caught between the first rib, the scalenes, and the clavicle, causing referred pain down to the elbow. This also made sense of his self-report of occasional cramps and a burning sensation in the anterior neck region.

All those expensive tests couldn’t see that, though. Understanding the foundational role of the cervical spine and its relationship with the upper extremities helped us make that link. More importantly, no amount of resting the elbow would have solved the problem. 

A 30-Second Screen to Avoid Regrets 

Any assessment should involve clearing the cervical spine at some point. It’s quick, and there is no good reason to skip it. We all need to use our cervical spine significantly in our daily activities, simply to look over our shoulders or position ourselves to hear things better. If you’ve ever experienced torticollis, you’ll know how important the cervical spine range of motion is. It’s foundational. It’s so foundational that even if someone is asymptomatic, it makes sense to take 30 seconds and clear the cervical spine. 

As a former athlete, the last thing you would have wanted is to have something limiting your performance that could have easily been found and just as easily fixed but that you didn’t know about. You wouldn’t be able to live with your knowing that you didn’t take care of something, and it came right back to bite me in the ass. Impairment to the cervical spine can significantly limit performance, yet it takes 30 seconds to screen. Investing that 30 seconds is well worth both prevention and performance outcomes. 

The Ultimate Mobility App for Athletes and Fitness Enthusiasts

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

Personalized Mobility Programs for Optimal Health

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

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11 Best Cervical Mobility Exercises

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1. Neck Rotations  

Rotating your neck helps improve cervical mobility and relieve stiffness. 
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• Rotate your neck slowly to the left by looking over your left shoulder to perform neck rotations. 
• Take your neck to a comfortable end of the range. 
• Repeat to the right. 
• Make sure you keep your shoulder and back relaxed. 
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This is an excellent exercise for improving rotation and mobility in your neck. Repeat ten times on each side, thrice daily.

2. Neck Side-Flexions  

Side flexing your neck can help improve cervical mobility. 
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• Ensure your nose is pointing forward. 
• Bend your neck as if taking your left ear towards your left shoulder. 
• Repeat to the right. 
• Keep the movement gentle and rhythmical. 
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This exercise will help improve neck mobility. Repeat ten times on each side and thrice daily.

3. Posterior Scalene Stretch  

To perform the posterior scalene stretch:
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• Place your fingers in the webbing of your neck (just above the collar bone). 
• Rotate your neck to the opposite side, and tuck your chin down. 
• You will feel the stretch under your fingers at the side of the neck. 
• Hold the stretch and relax. 
• Hold the stretch for 15 seconds and repeat three times on each side.

4. Neck Rotation and Shoulder Stretch  

Stand up straight to perform this neck stretch (you can rest your back against a wall if you wish) and place one arm up to 90 degrees. 
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• Rotate your neck to the opposite side. You should feel a stretch in the lower side of the neck on the same side you are lifting your arm. 
• Hold the stretch for 15 seconds and repeat three times on each side.
• Ensure your nose points forward, and bend your neck as if you were taking your left ear towards your left shoulder. 
• To increase the stretch, drop your right shoulder and gently pull your right arm downwards with the opposite hand. 
• You should feel a stretch to the side of your neck, on the side you are pulling your arm. 
• Repeat to the right. 
  ‍

This exercise will help improve neck mobility. Hold the stretch for 15 seconds and repeat three times on each side.

5. Neck Extension  

To perform neck extension, slowly pull your head back and tuck your chin. This will raise your head directly above your shoulders. This exercise can also be completed without the chin tuck. 
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• Slowly tilt your head back, looking up at the ceiling. 
• Gently rotate your head back and forth about three or four times. 
• Your head should only turn slightly. This helps to bring your neck to the end range. 
• Stop when a stretch is felt in the muscles in the front of your neck. 
• Hold for a count of 10. 
• Repeat five times. 
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The exercise can be completed sitting or standing, but you should stop if you begin to feel dizzy. You can also consider doing them during and after a hot shower, which can add the benefit of increased heat.

6. Side Flexion  

Slowly tilt your left ear down to your left shoulder to perform side flexion. 
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• Place one hand on your right ear and gently assist in this motion. 
• Stop when a stretch is felt in the muscles on the right side of your neck. 
• Hold for a count of 10. 
• Repeat five times.
• Repeat the steps above in the opposite direction.

7. Upper Trapezius Stretch  

This neck stretch will stretch the muscles on the side of your neck. Sit in a firm chair and slowly bring your head towards your ear. For example, if you want to stretch the neck muscles of the left side of the neck, you will bring your right ear towards your right shoulder. You will now take your opposite hand, or in this case, left hand, and apply additional gentle pressure to bring your head to the right for increased stretch.

8. Levator Stretch  

The starting position for this exercise is to sit upright with your shoulders relaxed. Bring your head down and to the right towards your armpit. For increased stretch, you can place your right hand on the back of your head and gently pull your head further down to the right. 

You should feel an intense stretch on the left side of the back of your neck. If it is painful, do not bring your head as far down or add the overpressure of your arm.

9. Neck Rotation  

This cervical rotation exercise is performed by sitting with your neck in neutral and good posture. 
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• Slowly turn your head as far as you can within your tolerable range to the right and then slowly to the left. 
• Some discomfort is normal; however, this exercise should not be painful. 
• If it is painful, then either stop performing this exercise or perform it in a smaller, more tolerance range.

10. Side Bend  

To perform a side bend, start with your head and neck in a neutral position. Slowly bring your right ear towards your right shoulder and then return your head to the starting position.

11. Chin Tuck  

The chin tuck exercise can be performed in seated or lying down. Sitting Position Start with your neck in a neutral position and retract or draw your neck backward. 

Another way to think about this is to make a “double chin.” 
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• Hold this position for 5 seconds and then relax. 
• Start by lying down with a rolled-up towel underneath your neck. 
• Draw your neck and back of the head straight down into the towel while trying to make a “double chin.”

How to Maintain Cervical Mobility

Better Posture Equals Better Cervical Mobility

Neck pain and stiff necks occur often, but don't have to. One of the best ways to prevent them is to improve your posture. 

Poor posture can lead to muscle imbalances and decreased neck mobility over time. The easiest way to improve your neck mobility is to improve your posture and avoid slouching or letting your head fall forward. Make a habit of checking in with your posture throughout the day. 

Avoid Long Periods of Sitting

Sitting for long periods can decrease mobility in the neck and other body areas. If you have to sit for long periods, get up and move around for at least 5 minutes every hour. Do a few stretches or a bit of walking. 

Position Your Computer Correctly 

If you are working on a computer or doing another task that requires you to look down for long periods, adjust your workspace. Keep your computer screen at eye level. Use a tray or table to change the position of your computer or workspace if you're doing something that requires you to look down for long periods. 

Adjust Your Sleeping Position

Sleep on your side or your back to maintain a neutral head position. Avoid sleeping on your stomach. Use a pillow that allows your head and neck to rest straight. 

Other Recommendations 

Use a backpack instead of a shoulder bag. Follow a healthy diet. Stay hydrated. Don’t smoke. If you can, book a massage or acupuncture session a few times per month. Some muscle tightness may be relieved by using a heating pad or ice pack before and after stretching. 

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

Personalized Mobility Programs for Optimal Health

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for seven days absolutely free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

‍