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3 Proven Exercises For Neck Pains That Can Improve Your Sleeping Cycle

It’s 3 AM. You’re tossing and turning, a prisoner in your own bed. Waking up in the middle of the night, feeling like your neck is in a vice, isn’t just painful – it’s life-altering.

The disruption of your sleep cycle due to neck and shoulder pain is a story our team hears all too often. It’s not just about the soreness; it’s about how it affects your daily life. Whether it’s impacting your ability to work out, the joy of holding and looking after your kids, or just getting through a day at work, neck pain is frustratingly invasive.

But why does this happen? How does a seemingly small issue become a chronic problem? And more importantly, what can you do about it?

Let’s explore and introduce you to three exercises for neck pains that can bring YOU significant relief.

The Mysterious Onset of Neck Pain

Most of our clients are puzzled about the origin of their neck and shoulder pain. It often starts as a mild discomfort and gradually builds up over time.

This can be due to poor posture, stress, or incorrect sleeping positions. The pain varies – some days are better, others are unbearable. The inconsistency adds to the frustration, creating a cycle of pain and poor sleep.

Exercise 1: Gentle Neck Stretch

When to do it:

Morning and evening.

How to do it:

Sit comfortably with your back straight. Gently tilt your head towards your shoulder, feeling a stretch on the opposite side of your neck.

Hold this position for 15-20 seconds before switching sides.

This stretch eases the tension accumulated in the neck muscles, particularly helpful if your pain worsens at night.

Exercise 2: Shoulder Blade Squeeze

When to do it:

During your workday.

How to do it:

Sit or stand with your arms at your sides.

Gently squeeze your shoulder blades together, holding the position for about 5 seconds, then release. Repeat this 10 times.

This exercise for neck pains is great for combating the effects of prolonged sitting or the ‘computer hunch’ and can contribute to relieving neck strain.

Exercise 3: Chin Tuck

When to do it:

Throughout the day.

How to do it:

While sitting up straight, gently tuck your chin in towards your chest, stretching the back of your neck.

Hold for 5 seconds, then relax. Repeat 10 times.

This exercise helps in relieving tension in the neck muscles, particularly for those who spend long hours in front of screens.

BONUS: Beyond Exercises for Neck Pains

While these exercises for neck pains are effective, understanding the ‘why’ behind your pain is crucial. That’s why I recommend our free guide, “How to Beat Neck & Shoulder Pain, Without Taking Pills or Having to Call and See a Doctor”.

It’s more than just a collection of tips – it’s a roadmap to understanding and tackling your neck and shoulder pain, enabling you to take proactive steps towards recovery.


Personalized Care at Focus Physical Therapy

But what if exercises for neck pains alone aren’t enough?

That’s where personalized care comes in. At Focus Physical Therapy, we offer more than just generic treatments. Our approach is hands-on, integrating techniques like dry needling, joint manipulation, and a keen focus on posture, which is often at the heart of chronic neck pain.

Our expert team also provides extensive coaching on managing pain at home, including using foam rollers to release tension.

Ready to experience this tailored care? Connect with us at 502 509 3136.

Your Neck and Shoulder Assessment

For those who are overwhelmed, our Neck and Shoulder Assessment is the perfect starting point.

This assessment isn’t just about diagnosing the problem; it’s about understanding your unique pain journey. It’s your chance to meet our expert team face-to-face, have your story heard, and find a path to relief tailored to your needs.

Book your assessment today and take the first step towards a life free from neck pain. With the right personalized care, you can break free from the cycle of pain and disrupted sleep.

You deserve to live your life to the fullest – pain-free, well-rested, and ready for whatever challenges and joys each new day brings.

So what are you waiting for? 

Book Your Free Neck and Shoulder Assessment Here or Download Your Free Report To Reduce Neck Pain 

Free Information To Find Relief From Neck Pain

Read Our Blog – Say Goodbye to Neck & Mid Back Pain! Learn Effective Foam Roller Techniques!

Read Our Blog – How To Relieve Stress In Neck and Shoulder Muscles Without Painkillers, Injections and Surgery!

Follow us on social media – Focus Physical Therapy Facebook, Focus Physical Therapy Instagram, Focus Physical Therapy LinkedIn

Dr Brad Conder

Dr Brad Conder

Dr. Brad Conder is the owner of Focus Physical Therapy. He is board-certified in orthopedic physical therapy and has been a practicing physical therapist for 12 years. Brad has experience in outpatients orthopedics, industrial onsite medicine, hospital physical therapy, and home health physical therapy. Brad got his physical therapy degree from the University of Kentucky in 2004 and his doctorate in physical therapy from Regis University in 2007. Dr Conder’s primary experience is in outpatient orthopedics, and he has a particular interest in manual physical therapy, including dry needling, Maitland style manual techniques, and industrial onsite medicine.
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