Step 1: Start With a Gentle Approach

Complete all five steps in one session, or spread them across five days. Move at your own pace and repeat only what feels useful.

The neck can be sensitive, especially when pain has affected your confidence in movement.

In this introductory video, we explain why this series begins with gentle, controlled exercises. The goal is to explore movement and build strength without forcing your neck.

Part 2: Neck Isometric Holds

Neck isometrics activate the muscles around your neck with very little movement.

Try This

  • Press gently into each position shown
  • Hold for a few seconds
  • Keep breathing normally
  • Use only light pressure
  • Rest and notice how your neck responds

If the first set feels comfortable, repeat with a slightly longer hold.

Stop if you experience sharp pain, dizziness, numbness, or symptoms traveling into your arm.

Part 3: Understanding Your Neck

The final video introduces the muscles and structures painted on Katie’s neck.

This anatomy overview will help you understand which areas are involved as you move through the remaining exercises.

Step 2: Massage the Neck

This video demonstrates a simple self-massage for the muscles around your neck.

Self-massage may temporarily reduce tension and make movement feel more comfortable.

Try This

  • Massage each area for 1 to 2 minutes
  • Use comfortable pressure
  • Breathe normally and keep your body relaxed
  • Reduce the pressure if you begin to tense or guard

After the massage, repeat the neck isometrics:

  • Complete 2 to 3 sets
  • Hold each position for 5 to 15 seconds
  • Use gentle pressure throughout

Step 3: Move the Shoulder Blades

The muscles that move and support your shoulder blades also connect to areas around your neck.

Scapular circles help you explore movement through your shoulders and upper back instead of focusing only on the neck.

Try This

  • Move one shoulder blade at a time
  • Circle forward for 1 to 2 minutes
  • Circle backward for 1 to 2 minutes
  • Keep the movement slow and controlled
  • Repeat on the other side

You can perform the neck massage first if it helps you move more comfortably. Finish with another gentle set of neck isometrics if desired.

Step 4: Find a Comfortable Resting Position

This exercise uses a rolled towel or another small support beneath your neck while you lie on your back.

The goal is to find a comfortable resting position, not to force your neck into a specific curve.

You can use:

  • A rolled hand towel
  • A rolled bath towel
  • A small pillow
  • A soft ball
  • Another comfortable support

Try This

  • Place the support beneath your neck
  • Allow your head to relax
  • Breathe slowly
  • Remain still or gently turn your head from side to side
  • Continue for 1 to 10 minutes, based on comfort

Use a smaller support or stop if the position increases your symptoms.

Step 5: Understand Persistent Neck Pain

Pain is influenced by more than muscles and joints. The nervous system, stress, sleep, previous experiences, and expectations can all affect how pain is experienced.

When pain continues for months or years, the nervous system may become more sensitive and protective. Everyday movements or positions may then feel more painful than they did before.

This does not mean your pain is imagined. Your pain is real, even when the level of pain does not directly reflect the amount of tissue damage.

Rebuild Confidence Gradually

The goal is not to ignore your neck or distract yourself from important symptoms. It is to gradually rebuild your capacity for comfortable movement.

Helpful strategies may include:

  • Gentle, progressive strengthening
  • Movement throughout the entire body
  • Gradual exposure to avoided activities
  • Activity pacing
  • Better sleep and recovery habits
  • Stress-management practices
  • Guidance from a qualified healthcare professional

Avoid repeatedly testing painful movements or assuming every sensation means further damage. Start with manageable movements and progress based on how your body responds.

Continue Practicing

Over the next week, rotate through:

  • Neck isometric holds
  • Self-massage
  • Scapular circles
  • The supported resting position

You do not need to perform every exercise every day. Choose the movements that feel useful and allow adequate recovery.

Seek medical assessment for severe or worsening pain, symptoms following significant trauma, new weakness or numbness, balance problems, a severe unfamiliar headache, or other concerning neurological symptoms.

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