Neck lifting exercises

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Why Your Neck Hurts Lifting Weights and What You Can Do to Fix It

5 489 views | 9 Jun. 2020

Learn why your neck hurts

Learn why your neck hurts lifting weights and an easy exercise you can do to help your neck feel a lot better.

Exercise and video presented by Justin Price - creator of The BioMechanics Method.

The BioMechanics Method teaches health and fitness professionals how to alleviate muscle and joint pain caused by musculoskeletal imbalances. The BioMechanics Method Corrective Exercise Specialist (TBMM-CES) credential is the industry’s highest rated CES program with qualified professionals in over 65 countries.

Personal trainers, athletic trainers, fitness professionals, physiotherapists, chiropractors, physical therapists, Pilates instructors, yoga instructors and massage therapists who have completed this CEC-approved course in corrective exercise are highly sought-after for the assessment skills and corrective exercise techniques that enable them to help people who suffer from back pain, neck pain, shoulder pain, knee pain and foot pain become pain free so that they can get back to all those activities they love.

Learn more about The BioMechanics Method: https://www.thebiomechanicsmethod.com

Neck lifting exercises

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Physio Neck Strengthening Exercises for Neck Pain (Beginners)

71 633 views | 18 Jan. 2020

Neck strengthening

Neck strengthening exercises for easing neck pain, headache and better neck posture with Physio Michelle from https://www.pelvicexercises.com.au These gentle deep neck flexor exercises are muscle control exercises for beginners rehabilitation for overcoming neck pain.

Content Overview:

Neck Muscles:

Research (1) tells us that people with neck pain use their outer neck muscles (scalenes and sternocleidomastoid) thather than the deep stabilising neck muscles.

The correct neck muscles to use are the deep stabilising neck muscles close to the vertebra either side of the wind pipe (deep neck floxors or longus capitis and longus colli).


Lying down on a firm supportive surface

Towel roll positioned under head

Space between supporting surface and neck

Neck Exercise Technique:

1. Identify the strong outer muscles to avoid using by attempting to lift the head forward

2. Close the lips and keep teeth apart

3. Nod the chin towards the chest without contracting the strong outer neck muscles

4. Breathe normally during this neck exercise

5. Smoothly release and rest briefly before your next exercise

Progress Neck Exercises:

1. Maintain the chin to chest position for up to 10 seconds duration

2. Perform this neck exercise sitting or standing


1. Falla DL, Jull GA, Hodges PW. Patients with neck pain demonstrate reduced electromyographic activity of the deep cervical flexor muscles during performance of the craniocervical flexion test. Spine. 2004;29:2108–2114. doi: 10.1097/01.brs.0000141170.89317.0e.

2. Longus capitis https://wikimedia.org/wikipedia/commons/7/7d/Longus_capitis.png Attribution: modified by Uwe Gille [Public domain]

3. Sternomastoid Muscle https://commons.wikimedia.org/wiki/File:Sternomastoid_muscle_frontal.png

Attribution: Anatomography [CC BY-SA 2.1 JP (https://creativecommons.org/licenses/by-sa/2.1/jp/deed.en)]

Find more Physiotherapy exercises with Michelle here:

Pelvic Exercises Website: https://www.pelvicexercises.com.au/

Facebook: https://www.facebook.com/pelvicexercisesforwomen/

Pinterest: https://www.pinterest.com.au/pelvicexercises/

Subscribe: https://www.pelvicexercises.com.au/newsletter-sign-up/

Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ...


Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Lights by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros

Stephen Livings

That was fantastic. Thank you, Michelle. #ILoveMichelleKenway

Man Fem

Hello I need your help plz reply
How can I get in touch with u

Raj Sondh

Really helpful .For me this fixes one side pain in my neck .Now only one remains at back of my neck.


hoooly cow... i've been having long-lasting neck pain from my golf swing for almost a year now.
i've tried all kinds of neck stretches before/during/after golf, nothing helped.
i just did this exercise once, and the pain is gone.
hoping it stays that way; this is incredible.
thank you so much!


thanks for the great info. We need this fix badly :-)

R Jay

Wow. These exercises seem simple enough, but when I try them I want to automatically use the wrong muscles. I'm learning how important it is to move correctly. Thank you.

Amarjeet Grewal

Do have head injury definitely will try thanks

Hose Jose

Is a poping sound in your neck a bad sign

Laura Gaweeda

My ears popped when I did this. Does that mean something was released?

Oriya Rae

And now back to you Michelle was SO fantastic...neck exercises too.


Please write in English as subtitles

Jo o

If I have weak dysfunctional deep neck flexors that are inhibited will the back of my neck get chronically tight? I also had anterior cervical fusion c6c7 and my neck pain has increased. Thanks. Nice video

shreekant mehra

Love from India ??

Tony Donovan

Hello. I have a real tightness in the front neck. Feel like sombody is strangeling me. I tryed everything. The one thing that helps are using pills for anxiety. However I want to stop taking pill. But when i try to stop i get streest out and the tightness even more. So I belive strees and anxiety is the key factor as I have taken scans and evrythig. Il try your tip.

Lynn Stillwell

Very helpful!

Eric Hernandez

Thank you for sharing this video with us!

Anna Sokol

I work with a physiothreapist for my neck pain and we do many things from massage to adjustments. He tells me it's very instable (like we put something in place with an adjustment but it;s back to loose later again) - is this something to do if I need to improve spine stability?

Big Homie E

Thanks read exercises really work for me thank you so much


Cheers. Trying to get yoked.


I can't move my neck on the right

The Mobile Spa

Nice work.

shreekant mehra

I have damaged my neck muscles while gym.. And the pain return sudden.. I can't lift much weight what to do now pleez tell me, ?????

Neck lifting exercises

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15 Min Neck Exercises - Neck Pain Stretches for Neck Pain Relief - Neck Strengthening Workout

369 616 views | 2 Mar. 2017

Download the FREE HASfit

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Visit http://hasfit.com/workouts/home/senior/neck-exercises-for-neck-pain-relief/ for the 15 Min Neck Exercises - Neck Pain Stretches for Neck Pain Relief - Neck Strengthening Workout instructions

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HASfit offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

HASfit makes no warrants, promises, or claims regarding accuracy of the calories burned estimate. It is provided only as a general reference and each person should use an indirect calorimetry system for a more accurate estimate.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained on HASfit will always include the most recent findings or developments with respect to the particular material.

Nora McCarthy MIC-ART

You two are truly amazing and I'm so happy I found you 7 mos. ago. You've changed my life and my health and body thanks you.

Opal Carpenter

Thank you, You have been very helpful.l didn't know l was so stiff

arnold scavenger

Thanks bro

El Don Canadiense

Loved it, thanks!

Adil Fayyaz

Dear Hasfit, i have muscle strain in right neck side, right shoulder n right skull and right face cheek. Please recommend me exercises videos so that i can feel better.. i’m in pain.. please help n guide. I do 8 hrs of sitting in front of computer daily.

Emil Zaman

You guys are very good - Keep up the good work

LovingLife Always

I needed that! Thanks!?

Robab Rahimi


Catalina Choy


TPF - Teaching Psychological Facts and Quotes

Loved it

jayesh baspure

Thank you for your videos

Myriam Rey

Great ?


A great couple. Feel so much better. Well done you guys.

vandana hiranandani

Really very helpful and practical

Josh L

amazing thanks guys!!

ana paula catunda

Nicholas Cage! He looks like Nicholas Cage! GReat exercises guys, thanks!

Muriel Irechukwu

That's a great workout ??

Connor Wilcox

Hey Coach, does this help with preventing strain in your neck?

leila ezz

I join today and your exercise are amazing. Tks a lot. I have wear and tear on the neck, mild scoliosis with stiff muscle in the shoulder blade. Wich one you recommend please and how often I should do it

Myriam Rey

Great work out for my neck thank you ??

Gaurav Kalra

Plz make a video for tailbone

Valerie Escabi



Love it, thank you

Wanda Olmeda

Thanks needed this!

Felicia Thompson-williams



That was fantastic

Wajeeh Muhammad

Leaving this comment here again for people looking for fixing their pain in the back of your hand or neck. This exercise WORKS! I do it on weekly basis.

Patricia Bryar

This was amazing! I have been dealing with neck pain from my job, on my computer all day. I know these exercises are going to help.

nico serup

loved the specialized neck workout! Thanks!

Julie Chu

That is so cool. I already did the kickboxing 30 min for two times. It is just great in the sense that it has a pace,, break, not like most u tube non-stop like crazy and you do not know where you are heading for.. Keep doing this HAS fit.

Panther Sphinx

Thank you so much Coach Kozak and Claudia. This workout changed my life. I have a cervical hernia and for a long time every time I did any kind of exercise, the next day I had headaches and had to stop all activity and take lots of pain killers. I felt weak and had no energy. Since I discovered this rehab workout, the pain went away. I've been doing it every other day along with one of your 10 minute workouts alternating between legs, abs and arms until I'm strong enough to start your beginner's program (thanks for making low impact workouts by the way). But this weekend I climbed a hill and I felt strong, had energy and NO HEADACHES at all! So I allocated my pain killer's budget to your patreon's account lol! Thank you and keep on the good work.

Satsang with Mamaji

I loved it! I needed this! I'm going to keep doing it?


I've got shoulder and neck pain for years. I will starting doing both of your neck and shoulder exercises everyday. Let's see what's gonna happen.

Julie Chu

Kozak, ou are a great coach. I met quite a number and none is good as you. Keep doing this great U tube!

María Gabriela Mateo

I have neck problems and this video really help me release the pain!! Thank you so much!☺?

Arooj Fatima

this is one of the best exerises for neck. Now, looking forward to facial exercises for my facial muscles from my favourite couple

nagesh rao

Nicely explained. Thank you

Cynthia Garcia

thank you for this video for 3 weeks i have been having this pain, in just my 1st watch it has helped me so much i had to write a comment. i look forward to following yall with other videos that may help the body. keep it up

Myriam Rey

Love this neck exercise and do you have exercises for sciatic nerve pain? Or stretch leg muscles. Thank you for your wonderful love you ? both❤️??

katy tj

i feel better thank you

Jane Phoenix

I've been following your vids for 2 weeks and I already feel an improvement! And honestly I didnt think it was possible but you made it so easy and fun. And 15 mins is a suitable length for me. Thank you for great content!!


Tried this one and will be passing it onto my mom she has a lot of neck issues for many many years, perhaps this can help her out and reduce the migraines she gets from it.

Roshan Chittoor

Thank you so much for this guys!! U guys are doing a great job!

Debra Rankin



Thanks I needed that it was so relaxing

Prem Christopher

Hi hasfit coaches thanks so much for the motivation. I just looked for neck exercises and did this one with you guys! One of the physio I visited told me that my neck keeps getting out of alignment and hence the intense pain as I work much in front of the computer. Not sure if that is true but I will do your neck routine with stretching and strength and see how I get along. Thanks however for the help by putting this up in youtube. Cheers


This came to my attention at just the right time. I awoke the other night with very stiff and painful neck pain.

JoAnne Skinner

My bursitis healed in one month. Thanks!


My neck and upper back were so tense I've started developing jaw spasms and unwittingly grinding my teeth. Been doing this routine a few times a week for a couple of months and it helped relieve most of the symptoms.

Prem Ochwani

Whenever I do neck exercise some stress on mind and head is swinging ?

Mohammed Almosawe

is that good to people with disc in neck and lumber

Thelma Dalrymple


Trisha J

I do lots of your videos but this neck stretch and strengthening workout is so beneficial. Really enjoyed it. My neck feels so much better. Thank you so much.

Debojyoti Nath

Hey guy's I found these exercise very very very effective. On the first day of doing these exercise my 80% pain went of. Thank you so much. My question is can I do these exercise twice everyday?

corazon pimentel

I have been doing the neck work out for more than a month now. It has helped me a lot. Thank you for coaching this easy to follow and effective neck exercises!

The Middletons

I have been trying this video about 3 times a week and it seems to be helping. Thanks!

Adeline Garcia

This is very effective

Reyhaneh Eskandari

thank you guys : ) just one question... I was wondering why my lower back was hurting as i was doing these work outs?


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Ro Ne

Thank you very much Hasfit , I had neck pain I started to search so many vedios for relieving the pain and finally I found that now I usually do that exercise and the pain relieved thank you ?

Valerie Escabi


Grace Applebaum

This is a great neck stretch video. I have daily neck pain due to working remotely for all these months. ?? On this video. Thank you HASFIT

The Middletons

Good class. Have been doing this routine for about 3 months due to Covid confinement. Love this couple.

George Blue

Thanks so much for these videos! Have had both neck pain and shoulder pain for years. Originally planned to go to the gym but due to having tendonitis in one hand, I didn't think it was advisable to be lifting heavy weights!!! Your exercise videos have given me a better alternative. Didn't realise how unfit I really was lol! So unfit that I was shaking like a leaf when doing some of those stretches and almost passing out half way through the video lmao. Not something you would want to hear from someone in their early 20's lol!


Very effective from first time ??

Adil Fayyaz

Is it okay if i’ll do this 15 min exercise in combo with 15 min better posture and 30 min lower back and hips pain relief exercises?
If yes , then in which order?
Please guide.

H Ch

You guys are simply the best !

Luis Simon

Great movements I simply did not know we're so useful. It feels great to learn a bit more about the body through your unique workouts every day and it's very good not only to improve the fitness level, but also the motivation to come back every time. Many thanks for your help!

Pallab Dutta

I am watching that you bent your knees always, is it needed.

Luc Guay

Just getting back from a neck injury and this video helps me a lot to get back on track! :D!

Jackie Ling

I have done these exercises for my neck and back. It really helps. They are really good. Thank you!!

Panther Sphinx

Excellent! Thank you!


Thank you so much! it will be so much easier to study now because it won’t hurt to bend my neck over at a desk

tho nguyen

Thank you so much ?

Blooming burze

Sir aftr loosing weight i loos may neck skin plz help?

Suresh Indla

Thank you so much coach Kozak for providing this routine. I'm doing this routine almost a month now. I have seen a good improvement in my neck. Thanks again for sharing all exercises!!

Valerie Escabi


goutam reddy

you are awesome

mohamed jameer

It's working 100% thanks for the video..

Sunita singh Singh

thanks doctor

Jesse Palmer

Great neck exercises! Only recommendation is to upgrade the music to something more upbeat. ??

Harsh Singh

My neck were so paining after doing neck streach as u teach now after 15 min my pain goes away thanks bro u r life saver✌???

Sahar Islam

It's a very very useful exercise ??

Christie Bocking

5 months later: I am working the monthly foundation program. I am following Coach's variations more and more. I like that Claudia has the harder ab movements sometimes! I still come back to this neck stretch/strength video at least twice a week. If you have time, can you do a new neck video? Maybe all of the joints?

Rachelle Anderson

I really love this video! I've been doing this routine several times a week for awhile, and it has helped with my neck pain! Thanks!


Shouldn't the stretching be done instead after the exercise? I've heard that stretching before training can lead to injuries...

Eddy Varges

That chin tuck is orgasmic I don't care how I look.

demis johnn

Have been having chronic neck pain the past year, due to an accident a couple of years ago. I have been doing this exercise routine 3 times a week for the past two weeks and there is an incredible improvement. Will put another update at the 6 weeks mark. Thanks guys this has been so helpfull

Myriam Rey

Great ????

Truth Always Wins

Oh my gosh, HASfit is the bomb. And this neck stretch video confirmed you guys are married<3 Precious. Great couple, great rapport but most importantly, your exercise videos are superb. Keep em coming.

mainelady2020 that's my tiktok too

My neck has been in pain for about 3 weeks and I'm doing this video now and I can just hear it crackling LOL

ela kemec

Just feel so good . Thank u girl and boy .



Anup Bansal

very relaxing .. ???

Grace Shiku

???????? neck relief in no time. Thank you

Nasser almaqbali

Great work, thank you I feel much better

Jan Phillips

Thank you!

Thelma Dalrymple

I absolutely love the exercise’s and the encouraging words from the instructors. I am currently into the second week of total lockdown due to the Corona virus, this has become set into my daily routine. Many thanks from Scotland.

Cristina da Graça

Hi i just found your channel subscribed. Excellent exercises thank you ?

user name

hey guys !wonderful workout..when I did it for the first time I felt like this is a waste of my time but after I have completed it all the stiffness I felt in my neck has vanished..Kudos to you guys for this surprisingly magical workout