Why Your Neck Pain Never Goes Away (And the Exercises That Actually Fix It)
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 10 June 2026
⏱️ 5 minutes
🧾️ Download transcript
Summary
These neck pain relief exercises will only take you a few minutes! Find out how to fix neck stiffness and restore mobility with 4 simple exercises for neck pain that you only need to do once per week.
0:00 The best exercises for neck pain
0:49 Cervical flexion stretches for neck pain
2:26 Neck rotation for neck muscle pain
3:36 Neck extension and flexion
4:38 Benefits of natural neck pain remedies
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If you’ve been dealing with a stiff neck, these neck pain stretches and exercises can provide pain relief without surgery. These 4 neck pain relief exercises strengthen the most common atrophied muscles in the neck.
To relieve neck pain, try the following neck pain relief exercises just once a week for huge improvements:
• Chin tucks
• Cervical flexion
• Neck rotation
• Neck extension and flexion
These simple neck pain stretches and exercises help restore neck mobility and relieve neck pain naturally. You should notice reduced muscle spasms and improved range of motion fairly quickly.
Dr. Eric Berg, DC Bio:
Dr. Berg, age 61, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
*Dr. Eric Berg, DC, is not AI-generated. AI-enhanced elements may be used in this video for production purposes only.
Transcript
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| 0:00.0 | I'm going to show you the absolute best neck pain exercises, which take under a minute and without |
| 0:06.2 | surgery. In this exercise, we're going to strengthen the stabilizer muscles of the neck. If you had |
| 0:13.5 | neck problems, you've been guarding, certain muscles are working too hard, overcompensating, |
| 0:20.4 | and other muscles are not working hard enough because they're weak and they're atrophied. |
| 0:24.2 | This is going to strengthen the most common atrophied muscle of the neck and help you stabilize it. |
| 0:28.8 | You'll need a tennis ball, put it underneath your chin, lie down on the floor or a bench or your couch or your bed, |
| 0:36.2 | and then tuck that ball underneath your chin and you're |
| 0:39.5 | going to be holding up your neck for about 10 to 20 seconds. Okay. And then you're going to relax |
| 0:45.1 | the neck and do three sets of that once a week. This next exercise, we're going to flex the neck |
| 0:53.2 | forward. It's called cervical flexion. So we're going to flex the neck forward. It's called cervical flexion. |
| 0:55.9 | So we're going to bring the head as far forward as we can. |
| 0:59.2 | You'll take your hands, hold them at the back of your head, as far as the intensity of how |
| 1:04.8 | strong you're going to resist. |
| 1:06.1 | I would say 10 to 20 to 30 percent. |
| 1:08.7 | Okay. |
| 1:09.7 | We're going to go light. |
| 1:10.7 | So as your head is in full flexion, all the way down to the range of motion, the first thing |
| 1:15.7 | you're going to do is you're going to push against your hands going upward, okay? |
| 1:19.5 | But you're not going to let your head go upward. |
| 1:21.6 | You're just holding that resistance against the stretch for 10 seconds, okay? |
| 1:26.8 | After you've done that, now you're going to press your chin into the upper part of your chest more, |
| 1:33.4 | like you're going to stretch your head down further for about 10 seconds. |
... |
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