Resistance band exercises to build a more robust and strong neck

As an office worker immersed in the daily grind, you’re no stranger to the persistent neck aches and stiffness that come with prolonged sitting. Hours hunched over a desk can take a toll on your neck, leaving you yearning for relief and renewed vitality. While we often focus on ergonomic chairs and posture correction, there’s one aspect we tend to overlook – the strength and robustness of our neck. Your neck deserves the same attention as any other body part. With targeted exercises, you can alleviate discomfort and enhance its resilience. In this blog post, we’ll explore a series of exercises specially designed to strengthen and liberate your neck, providing you with the much-needed relief and restoring your productivity without the burden of discomfort.

Neck health deteriorates with neck pain

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Exercises is a great way to improve your neck health With a stronger and more robust neck you can keep neck aches and stiffness away

You may think neck aches and soreness are insignificant, but their impact on your neck health extends far beyond mere discomfort. Research has shown that individuals experiencing neck pain often have poorer awareness of their neck’s position and movements. This makes you more prone to making movement errors, putting additional strain on your neck. Moreover, the areas of your brain associated with processing movement may be less developed due to neck pain, further complicating matters.

Without you realising it, years of neck pain may have changed how you move your head and conditioned your upper body. You might have noticed that your neck pain seems to have worsened over time – perhaps gradually at first, but increasingly more in recent times. Even the number of hours you can comfortably sit at your desk has deteriorated. These are clear indicators of deconditioning in your neck, signifying that the pain has taken a toll on the strength and capacity of your neck.

Understanding the significant consequences of neck pain emphasises the importance of addressing and managing it proactively. Incorporating targeted exercises into your routine can help restore your neck’s health and bring you closer to a pain-free life.

How can resistance band exercises help with your neck pain?

Neck pain often affect our daily activities and overall well-being. While seeking relief, many individuals overlook the potential benefits of resistance band exercises in alleviating this discomfort. Instead of trying to make your pain go away, exercise is a good way to increase the function and conditioning of your neck so you don’t even have pain the first place. A strong and robust neck is a pain-free neck.

Resistance band exercises offer a gentle, safe yet effective approach to strengthen the muscles in the neck and surrounding areas. These bands provide a controlled resistance, allowing you to progressively build strength and flexibility without necessarily risk of injury.

One of the key advantages of resistance band exercises is their versatility. With various bands of different resistance levels, you can customise your workout to suit your current fitness level and gradually progress as you become more comfortable and stronger. These exercises can be easily incorporated into your daily routine. You can do them at home or the office, making it convenient to exercise your neck throughout the day.

Neck muscles you can target with resistance bands

Resistance band exercises work by engaging the muscles responsible for stabilising and supporting the neck. Neck muscles such as the trapezius, levator scapulae, and sternocleidomastoid muscles are areas that you can work on. As the resistance bands challenge your muscles to contract and lengthen, you will improving their strength and endurance over time. Stronger neck muscles can alleviate stress on the cervical spine and reduce the likelihood of recurring neck pain.

Remember, all exercises come with an inherent risk of injury. It’s essential to start slowly and with proper technique when incorporating resistance band exercises into your routine. Consulting with a chiropractor can be beneficial to ensure you’re performing the exercises correctly and safely. Furthermore, a chiropractor can also assess your neck condition, select the appropriate exercises, and write an effective neck recovery programme for you. By regularly incorporating resistance band exercises into your regimen, you can embark on a journey towards a stronger, more resilient neck, and ultimately find relief from nagging neck pain.

Quadruped neck retraction or extension

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This exercise can be done both with and without a resistance band Using a resistance band will help you increase your necks strength and resilience Without it it will work as a mobilisation exercise to improve mobility and range of motion

The quadruped neck retraction or extension exercise may appear deceptively simple, but its benefits in building neck strength and endurance are truly remarkable. However, if you’re new to this exercise, it’s crucial to start slowly and gently to avoid waking up the next morning with excruciating pain. Gradually easing into the movement will allow your neck muscles to adapt and prevent overexertion.

This exercise is especially beneficial for individuals who spend long hours at a desk. It helps build endurance in the neck muscles that can become fatigued from sustained static positions. By incorporating the quadruped neck retraction into your routine, you can counteract the negative effects of desk-bound posture and alleviate tension in the neck and upper back.

Moreover, this exercise is a valuable tool for those who frequently experience neck sprains or injuries. As you practice the quadruped neck retraction, you strengthen the muscles responsible for supporting and stabilising the neck. Over time, this enhanced resilience can reduce the likelihood of future neck injuries and contribute to better overall neck health.

How to perform the quadruped neck retraction or extension exercise with a resistance band?

Get down on all fours, with your hands directly under your shoulders and your knees under your hips. Ensure your back is flat and your neck is in a neutral position.

Hold the resistance band with both hands and loop it behind your head. You should feel the band gently pulling your head down. Your head will be lower to the ground in a slightly flexed position, and you should feel the band tugging gently on your head.

Slowly push your head back into the resistance band, engaging the muscles at the back of your neck. Aim for a smooth and controlled movement, avoiding any sudden jerking or bouncing. If you are unable to control the movement, switch out for a lighter band. Once you achieve the desired level of exertion, hold the position for a few seconds, feeling the tension in the back of your neck. Then, slowly return your head to the starting position with control.

Throughout the exercise, remember to breathe steadily. Exhale as you push your head back into the band, and inhale as you return to the starting position.

As with any exercise, it’s crucial to perform the quadruped neck extension with proper technique. Engaging in this exercise under the guidance of a qualified chiropractor can ensure that you are performing it correctly and safely.

Supine deep neck flexor training

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You dont need exercise gym membership or equipment to start improving your neck health today This deep neck flexor exercise only requires you to have a floor space to lie down on as well as your arms for support

For those eager to start their journey towards neck pain relief but lacking access to a resistance band, worry not! The deep cervical flexor exercise is here to save the day – and it requires no equipment at all. This exercise targets the deep muscles in your neck. This group of muscles play a vital role in stabilising and supporting your neck. By engaging in this exercise, you can strengthen these muscles without the need for any specialised gear.

To perform the deep neck flexor exercise, find a comfortable lying position with your hands under your head. Begin by gently tucking your chin towards your chest. You should end up with a subtle double chin. While maintaining this position, slowly use your hands to bring your head up into flexion.

It is important to make sure that your head is fully supported by your hands. Once you are at your desired level, you can very slowly start to let your hands go. As you do so, you will be able to feel your deep neck flexors go to work. Hold your neck in this position for a few seconds. Slowly relax your head back to the ground and repeat the exercise for several repetitions.

Not only does this exercise require no equipment, but it can also be easily incorporated into your daily routine. By practising the deep cervical flexor exercise, you can begin to build strength in your neck muscles and reduce discomfort.

Serratus anterior wall slides

Working the serratus anterior can help with neck pain by improving shoulder stability and posture, which in turn reduces strain on the neck muscles and cervical spine. The serratus anterior muscle plays a vital role in stabilising the shoulder blades. When it is weak or underutilised, it can lead to shoulder and upper back dysfunction. These imbalances can cause poor shoulder positioning and contribute to rounded shoulders and forward head posture.

Understanding relationship between your neck pain and shoulder girdle

The relationship between the neck and the shoulder girdle is integral to our overall upper body function and, importantly, neck health. The neck sits directly on top of the shoulder girdle, making it dependent on the stability and strength of this foundation. When the shoulder girdle is weak or imbalanced, the neck can suffer the consequences, leading to increased strain and discomfort.

By establishing a strong and stable foundation in the shoulder girdle, your neck can function better. The serratus anterior, a key muscle in the shoulder girdle, plays a critical role in stabilising the shoulder blades and supporting the neck. A strong serratus anterior aids in maintaining proper shoulder positioning and alignment, alleviating the burden on the neck muscles that may be overcompensating for the lack of stability.

For individuals experiencing neck pain, directly working on the neck muscles may be too painful or challenging initially. In such cases, focusing on strengthening the serratus anterior muscle can be a beneficial starting point. This approach allows individuals to improve shoulder stability without placing excessive stress on the neck region.

Incorporating serratus anterior exercises as a starting point can pave the way for a progressive approach to address neck pain. As the shoulder girdle gains strength and stability, you can gradually work towards directly targeting the neck muscles. This will help you further enhancing neck health and achieve relief from discomfort. Establishing a strong foundation through the serratus anterior will allow your neck to work better. This can lead to less pain and better well-being for you.

Neck pain treatment does not have to be expensive

There are numerous cost-effective approaches to address neck pain and promote better neck health. One of the most accessible and affordable options is exercise. Engaging in neck-specific exercises, like the deep cervical flexor exercise can be done without the need for expensive equipment or gym memberships. These exercises help strengthen the neck muscles, reducing pain and enhancing flexibility.

Beyond physical interventions, stress management is vital for overall neck health. High levels of stress can exacerbate neck pain. Practicing relaxation techniques, such as mindfulness meditation or deep breathing exercises, can be effective, to complement other treatments.

Ensuring you have adequate rest and proper sleep is also a crucial aspect of neck pain recovery. During sleep, our body goes into a state of repair and rejuvenation. This allows tissues and muscles, including those in the neck, to recover from daily strain and stress. Quality sleep provides an opportunity for the body to heal and optimize its natural restorative processes. When we don’t get enough restful sleep, it can exacerbate existing neck pain and lead to increased muscle tension and discomfort.

Start your journey towards a pain-free neck today

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Chiropractic adjustments may appear to provide instant relief for neck pain sufferers The problem however is that the results is temporary and your neck issues often will come back In the long run such traditional treatments are very expensive Exercise is a long term pain solution Moreover it also allows you own self help own self No more depending on others for pain relief

If you find that your neck pain persist despite trying the exercises and recommendations mentioned earlier, seeking professional help can be a wise decision. A chiropractor is a specialised healthcare professional who can assess and diagnose the underlying causes of your neck pain. We are trained to develop personalised treatment plans, including appropriate exercises and lifestyle modifications, to address your specific needs and to facilitate a successful recovery.

To learn more about the services offered by our chiropractic clinic and how we can assist you in your recovery journey, we encourage you to get in touch with us. You can drop us a message via the contact form below. Our team will be happy to provide you with further information and schedule an appointment to address your neck pain concerns.

Remember, seeking professional help can be a valuable step towards finding long-lasting relief from neck pain and improving your overall neck health. Don’t hesitate to reach out for expert guidance and support on your path to recovery.


Frustrated by the lack of results-driven and ethical chiropractic clinics in Singapore, Chiropractor Jesse Cai found Square One Active Recovery to deliver meaningful and sustainable pain solutions.

Our goal? To make our own services redundant to you.

*We do not offer temporary pain relief such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.