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I'm going to show you the absolute best neck pain exercises which take under a minute and without surgery. In this exercise, we're going to strengthen the stabilizer muscles of the neck. If you had neck problems, you've been guarding,
Quick, effective neck pain exercises under 60 seconds by Dr. Eric Berg to strengthen neck muscles and improve mobility without surgery.
Ask about this video. Answers come from its transcript only — with the timestamp, so you can check them.
Generated from the transcript and can be wrong — check the timestamp.
Key Takeaways
- Strengthening weak neck stabilizer muscles can relieve pain and improve mobility.
- Performing resistance exercises with controlled tension helps reduce muscle spasms.
- Gentle and consistent practice (3 sets, once a week) is recommended for best results.
- Proper neck exercises send positive signals to the brain, aiding recovery and joint health.
- Addressing overall body signals and environment is crucial for lasting pain relief.
What the video covers
- Demonstrates simple neck pain exercises that take under a minute and avoid surgery.
- Focuses on strengthening stabilizer muscles of the neck, especially weak and atrophied muscles.
- Uses a tennis ball under the chin to hold neck stabilization for 10-20 seconds, repeated in sets.
- Shows cervical flexion exercise with light resistance to improve neck forward bending and flexibility.
- Introduces neck rotation exercises with resistance to reduce tension and increase range of motion.
- Explains neck extension exercise with gentle resistance to improve backward neck movement and reduce spasms.
- Emphasizes gentle execution to avoid soreness or injury due to neck fragility.
- Highlights the importance of brain signaling to reduce muscle spasms and promote joint remodeling.
- Mentions a free quiz link to identify underlying body signals affecting overall health.
- Suggests a follow-up video focusing on diet to maximize exercise benefits.
Chapters
- 00:00Introduction to Neck Pain Exercises
- 00:30Tennis Ball Neck Stabilization Exercise
- 01:00Cervical Flexion Exercise with Resistance
- 02:26Importance of Body Signals and Quiz Promotion
- 03:39Neck Rotation to the Left Side
- 03:59Neck Extension Exercise with Resistance
- 04:37Summary and Benefits of Exercises
- 05:15Additional Resources and Diet Video
Full Transcript — Download SRT & Markdown
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certain muscles are working too hard, overcompensating, and other muscles are not working hard enough because they're weak and they're atrophied. This is going to strengthen the most common atrophied muscle of the neck and help you stabilize it. You'll need a tennis
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ball. Put it underneath your chin. Lie down on the floor or a bench or your couch or your bed. And then tuck that ball underneath your chin. And you're going to be holding up your neck for about 10 to 20 seconds. Okay? And then
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you're going to relax the neck and do three sets of that once a week. This next exercise, we're going to flex the neck forward. It's called cervical flexion. So, we're going to bring the head as far forward as we can. You'll
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take your hands, hold them at the back of your head, as far as the intensity of how strong you're going to resist. I would say 10 to 20 to 30%. Okay? We're going to go light. So, as your head is
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in full flexion all the way down to the range of motion, the first thing you're going to do is you're going to push against your hands going upward. Okay?
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But you're not going to let your head go upward. You're just holding that resistance against the stretch for 10 seconds. Okay. After you've done that, now you're going to press your chin into the upper part of your chest more. Like
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you're going to stretch your head down further for about 10 seconds. And you're going to actually find that you're able to go a little bit further. Okay? But again, do this slightly the first time because you could really get sore if you
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overdo it. And you're going to repeat this exercise three times. If your environment is off, everything else struggles. It's like a fish tank.
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Pollute the water and the fish gets sick. You could feed them the best food.
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You can treat every single symptom, but if the water stays toxic, nothing recovers. The body runs on 10 signals like insulin, cortisol, inflammation, sleep quality, gut function. Every one of them affects how you feel. But there is always one signal that is more broken
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than the rest. And until you fix that one, everything else stays stuck. I built a free two-minute quiz that finds it for you. It tells you which one of the main signals is holding your body back right now. Click the link in the
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description. Take the quiz and stop guessing. And now we're at neck rotation. Move your head to the right as far as you can holding your chin. And then you're going to contract against your hand. Don't let your head move.
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Just add that muscle tension. Okay? And you're going to hold that for 10 seconds. And then you're going to reverse the flow going in the opposite direction to try to contract your head further into the stretch. I wouldn't
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even help by pushing your head. I would let your head contract into the stretch for 10 seconds. Okay? And then you're going to do that three times, okay? To the right. And then you're going to move your head all the way to the left. And
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then you're gonna hold your chin while you contract against your hand, trying to pull yourself out of it at a mild or medium tension. Do that for 10 seconds.
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And then you're going to contract into the stretch looking to the left as much as you can. Okay? And you're going to do that for 10 seconds. And then you're going to just repeat that three separate times. The neck rotation technique is
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going to take a lot of tension out of your neck. And so you're going to really enjoy the flexibility that you're going to get from this exercise. All right, let's do the last one. Now we're ready for the extension exercise. That's where
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your head goes all the way back. Okay, so you're basically going to take your head all the way back with your hands over your forehead. So there's resistance against this full extension.
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The first thing you're going to do is you're going to push against your hands.
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Okay? So we're trying to bring our head out of this extension, but don't let your head do it. But again, do this in a very gentle way because the neck is fragile. Okay? So, you're going to do this for 10 seconds. Take a few seconds
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to relax. And then you're gonna push your head back into extension. So, we're basically taking the neck and trying to bring it back even further. You're going to find that it's going to go further.
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Okay? And you're going to do that for 10 seconds. And then you're going to do three sets of that exercise. Okay? So in summary, we're taking the neck into the in range of motion going backwards and we're causing a contraction going one
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way and then the other way and then one way and the other way back and forth three times. And what this is doing, it's sending signals to the brain to let the brain know it's not dangerous to contract anymore. So you're going to
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find this is going to remove a lot of the muscle spasms in your neck. You'll have better range of motion and then also information to the joints in the little facets in your neck to start to remodel so there's more collagen, more
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alignment, less stiffness, and less arthritis accumulation. So, I created this other video to get the maximum benefit from exercise, but focusing more on your diet in this video right here.
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So check it out right.
Topics:neck painneck exercisesneck pain reliefneck stabilizationcervical flexionneck rotationneck extensionmuscle spasmsDr. Eric Bergphysical therapy
