19th Ave New York, NY 95822, USA

Exercises to Help You Prevent Injuries: Neck Pain & Headaches

Person holding neck with pained expression

A neck injury is serious and can interfere with almost every daily activity. Unfortunately, it can be easy to hurt your neck if you aren’t aware of prevention techniques. These exercises are simple and can make a world of difference in helping to prevent neck pain.

Scalene Stretch

Scalene is a group of three pairs of muscles in the neck. A lot of neck pain and injury can be due to a tight neck. For many people, tight necks occur often due to the nature of many workplaces. Sitting for long periods of time at a desk can put a lot of strain on your neck. Over time, you may notice this pain stretching down from the neck and into your hands. This stretch will loosen the area and help to prevent headaches and pain from the neck to the hand.

Check out our YouTube Channel where we show you how to perform this move safely.

Upper Trunk Rotation

Pain from the back is commonly linked to the neck. If you are a person who sits or stands for long periods, this will be a great way to stretch the upper body and reduce stress. Be sure to focus on breathing to really help your body to loosen.

This move is straightforward and can be done daily. Watch our video for an example.

Cat-Cow Pose

This stretch can feel great. You will go onto all fours, keeping the hands directly under the shoulders. Taking your time, arch the back up towards the ceiling like a cat, holding for a few seconds. Then, drop the lower back to the floor and lift your head backward so that the chin and nose are pointed towards the sky as if a cow was moo-ing. Repeat as often as you like.

Moves to Keep in Mind

Pay Attention to Your Chin

Where you hold your chin will have a significant impact on neck pain. Keep your chin up as much as possible. This may mean that you need to alter your work environment so that you are not looking down all day. This can create tightness which can increase the chance for injury.


Remember to keep good posture, always keeping the shoulders back. It may not feel natural, but over time it will become normal. This is a great way to prevent pain, tension headaches and strengthen the muscles.


The best thing you can do for your neck pain and headaches is have a consistent exercise routine. Aerobics can help to promote blood flow to the entire body and increase range of motion. Strengthening the shoulders, back and core muscles with weights or bands will help to alleviate stress on parts of the body that aren’t meant to carry stress.

At Core Physical Therapy, we’re here to support you through prevention and recovery! If you need help or have questions, don’t hesitate to reach out to an expert!

Leave a comment