Neck Exercises for Mobility and Strength

// 4 NECK mobility EXERCISES to mitigate migraines

Some have sore necks all day, every day. There are several possible culprits.

It could be that your traps and the structures of the thoracic and cervical spine handle a lot of load and throughput. Whatever the case may be when excess stiffness becomes the new normal it can trigger or exacerbate headaches or even  migraines.

Our Neck is Always Sore!

If this sounds like you we empathize.

While no one move is a magic bullet, here are four simple neck mobility exercises that can help alleviate neck pain and hopefully put laid to those headaches and migraines, too.

1. Neck Tack and Floss

  1. Use your right hand to place a small mobility ball at the base of the front of your neck on the left side
  2. Twist the ball into your skin and then extend your head slowly up and to the right
  3. Return to the start position and repeat 20 to 30 times. To increase the stimulus, you can pin your left arm behind your back.
  4. Switch sides

2. Supraclavicular Scrub

  1. Use your right hand to place a small mobility ball just above your left clavicle (collarbone) 
  2. Starting above the inside of the bone, use your right hand to twist the ball into the soft tissues
  3. Slowly work your way along the collarbone to the outside of it
  4. Switch sides

3. T-Spine Overhead Extension on Gemini

  1. Lie on your back on the ground
  2. Position an MWOD Gemini horizontally inside your shoulder blades and at the base of them 
  3. Extend both arms overhead
  4. Bridge your hips up a few inches and then slowly lower them back down
  5. After 15 to 25 reps, move the Gemini slightly higher. Eventually end with it on your traps at the base of your neck.

4. T-Spine Flexion

  1. Repeat steps #1 and #2 from the t-spine overhead extension
  2. Curl your torso into a half sit-up and then slowly lower yourself back down, sinking into the Gemini
  3. Repeat 40 to 50 times

TAKE YOUR TRAINING

TO THE NEXT LEVEL

The TrainHeroic Marketplace

TrainHeroic brings online training and strength programs to life with an unmatched imersive training experience delivered directly to your phone. Browse our Marketplace for thousands of programs or take your training up a notch by joining an online community with fresh programming and coaching by some of the biggest names in the strength game starting at $15 / month. 

READY TO TRY  TRAINHEROIC?

Our powerful platform connects coaches and athletes from across the world. Whether you are a coach or trainer looking to provide a better experience for your clients, or you’re an athlete looking for expert programming, click below to get started. 

Want more training  content?

More coaches and athletes than ever are reading the TrainHeroic blog, and it’s our mission to support them with the best training & coaching content. If you found this article useful, please take a moment to share it on social media, engage with the author, and link to this article on your own blog or any forums you post on.

Be Your Best,

TrainHeroic Content Team

HEROIC SOCIAL

TRAINING LAB

Access the latest articles, reviews, and case studies from the top strength and conditioning minds in the TH Training Lab