5 Safe Neck Exercises to Include In Your Mindfulness Routine 

Always strive to balance your engagements for overall health benefits. Spare an hour or two from your tight schedule for a mindfulness routine from neck pain treatment Oakville. For example, incorporate productive and safe neck exercises into your routines to enjoy the tremendous benefits. A healthy neck supports proper posture and enhances your overall mobility and comfort. Below are five easy and safe neck exercises you can integrate into your mindfulness routine.

Safe Neck Exercises

1. Neck rotations

It is a simple exercise that improves your cervical spine’s motion and flexibility. Rectify your situation by following these steps:

  • Position yourself with your spine tall and shoulders relaxed position.
  • Slowly rotate your head to the right even as your chin moves towards the right shoulder.
  • Maintain that stance for about 10 seconds or stay put until you feel your left side stretching gently.
  • Return your head to its initial central position and proceed with similar moves on your left side.
  • Do 5–10 repetitions while moving your head smoothly and slowly.

2. Neck tilts

The target points are the side muscles of your neck. Doing neck tilts relieves stiffness and tension. Go ahead and try the steps:

  • Pick a cozy standing or seated position. Stay in position with your spine aligned.
  • Gently turn your right ear towards your left shoulder. 
  • Maintain this position for 15 seconds, then revert to your starting position.
  • Repeat this procedure from the left ear side.
  • Do 10 repetitions while maintaining slow movements.

3. Chin tucks

These exercises strengthen your front neck muscles and enhance your posture. Follow the steps below:

  • Pick either a sitting or standing position. While in that position, ensure you relax your shoulders while keeping your spine tall.
  • Face forward with your chin at a right angle to the floor.
  • Move your chin slowly towards your chest. The purpose is to create a double-chin feeling.
  • Hold your position for 15 seconds and revert to your starting position.
  • Repeat the move 10 times. Focus on maintaining proper alignment all through.

4. Neck stretch

Follow the steps below to do the exercise safely and effectively:

  • Remain in a sitting or standing posture. Relax your shoulders while keeping your spine tall.
  • Interlock your fingers and put your hands at the beginning of your skull. Make sure your elbows point outward.
  • Press your hands gently down towards your shoulders. 
  • Hold and stretch for 15 seconds until you feel a gentle stretch at the back of your neck.
  • Slowly release the stretch. Repeat the process at least three times to curb tension.

5. Shoulder shrugs

The exercise targets your shoulder muscles. Also, they use your upper trapezius muscles, which connect to your neck. Perform this by following the exercise steps:

  • Stand or sit in a comfortable position. Keep both arms positioned by your side.
  • Inhale deeply while shrugging your shoulders towards your ears while you lift your shoulders higher.
  • Hold your shoulders in that position for 15 seconds. Exhale and release your shoulders.
  • Do it 15 times. Focus on controlled, smooth motions.

Pay close attention to the tension in your shoulders and neck. Adjust the intensity appropriately.


Add the above neck exercises to your mindfulness workouts and enjoy reduced tension and better posture. You can modify the exercises to suit your comfort level and individual needs. Prioritize physical health and consult a healthcare professional for personalized guidance and treatment. Share your thoughts with us. 

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