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Neck Exercises Blog, A Guide to a Better Neck Posture

Hello and welcome to Neck Exercises. I am glad you want to take care of your neck. Whether you have neck pain, tension, stress or discomfort, neck exercises can help. Making small adjustments each day to include neck exercises, stretch exercises, or a neck workout, will gradually improve your neck health and quality of life. Let's get started!

Hands on Shoulders Neck Workout

Happy New Year’s to everyone! Today, let’s do quick hands on shoulder neck workout. The hands on shoulder neck workout will consist of raises, squeezes and circles. Most of these hands on shoulder neck workout are variations of previous neck exercises. These exercises for neck will give you a relaxing start to the New Year. 

The series of hands on shoulder neck exercises will help loosen up the upper trapezius muscles. The upper trapezius muscles are attached from the base of your head or skull to the top of your shoulders. The other neck muscles that will be used in this neck workout are the rhomboids and levator scapulae. The rhomboids will help to squeeze the shoulder blades together and the levator scapulae will help raise your shoulder blade up. 

This neck workout should help with neck tension and shoulder stiffness. You can do them standing or sitting. I’ll describe the hands on shoulders neck workout standing. 

Standing Position:

  • Feet shoulders width apart
  • Knees slightly bent
  • Stand straight up
  • Relax your shoulders
  • Perform a chin tuck where your chin is brought back towards your shoulders
  • Your eyes should be level and looking straight ahead

Hands on Shoulder Neck Workout:

Starting Position:

  • Raise your hands 
  • Place the tips of your fingers on top of your shoulders
  • Your elbows should be pointing out away from your side


  • Breathe in
  • Bring your shoulders up towards your ears
  • Breathe out
  • Lower your shoulders down 
  • Repeat 10 times


  • Breathe in
  • Bring your elbows back towards your shoulder blades
  • Breathe out
  • Hold for 10 seconds
  • Bring your elbows towards your chest
  • Repeat 10 times


  • Breathe in
  • Circle the tips of your elbows clockwise
  • Breathe out
  • Repeat 10 times
  • Breathe in
  • Now circle the tips of your elbows counter clockwise
  • Breathe out
  • Repeat 10 times

All these hands on shoulder neck exercises are a great neck workout for breaks. This neck workout should be pain free. All these exercises for neck should be done in slow, smooth and controlled motions. Remember to breathe with each neck exercise and avoid clenching your jaw. Other hands on shoulder neck exercises will be described later. Have a good day!

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