(323) 998-8636


Open hours: Monday - Friday 7:00AM - 7:00PM

NEO insights: your guide to Mastering Fitness & Recovery

blog image

Top Solutions & Stretches for Neck Pain

August 15, 20232 min read
physical therapist helping female patient relief neck pain with stretches

Top Solutions & Stretches for Neck Pain

Neck pain – it's that nagging, sharp, or throbbing sensation that can make even the simplest tasks feel insurmountable. Whether it's from poor posture, an acute injury, or just the wear and tear of daily life, neck discomfort is a common ailment many of us face. But don't let it sideline you! The experts at NEO Performance Lab are here with tried-and-true tips and stretches to provide instant relief.

1. Chin Tucks: This exercise strengthens the muscles that pull the head back into alignment over the shoulders. Instructions: Sit or stand with a straight spine. Gently tuck your chin to your chest without bending your neck forward. Hold for 5 seconds, then relax. Repeat 10 times.

2. Neck Tilts: This targets the side muscles of the neck. Instructions: Sit comfortably. Gently tilt your head to one side, trying to touch the ear to the shoulder without raising the shoulder. Hold for 20 seconds. Repeat on the other side.

3. Neck Rotation: A great stretch for overall neck flexibility. Instructions: Sit up straight. Slowly turn your head to one side until you feel a stretch. Hold for 20 seconds. Rotate to the other side.

4. Shoulder Rolls: This helps to release tension in the shoulders and upper back, which can contribute to neck pain. Instructions: Roll your shoulders up, back, and down in a smooth motion. Repeat 10 times, then reverse the direction.

5. Postural Checks: Our NEO therapists can't stress this enough - regular postural checks are crucial. Every hour, ensure that your ears are aligned with your shoulders when you're sitting or standing. This can prevent a multitude of neck-related issues.

The NEO Difference:

Our physical therapists at NEO Performance Lab are renowned for their unparalleled expertise in treating neck conditions. We don't just aim for short-term relief; our goal is to address the root cause and ensure long-lasting results. With our holistic approach, we've successfully helped countless clients regain pain-free mobility and reclaim their lives.

Tired of persistent neck pain? Don't let it hold you back any longer.

Book your FREE consultation with a NEO Performance Lab expert today!

Take the first step towards a pain-free life.

blog author image

Emmanuel Palayan, BS, PTA

Emmanuel (Manny) Palayan is a Physical Therapist Assistant and a Certified Strength and Conditioning Specialist located in Los Angeles. He received his Bachelor’s Degree in Kinesiology from California State University, Fullerton with an emphasis on Clinical Exercise Science. Emmanuel is a former high-level athlete in both basketball and football. While training to begin his collegiate athletic career oversees, Emmanuel sustained an unfortunate low back injury. His rehabilitation journey inspired Emmanuel to educate athletes and the general population the value of physical health. Emmanuel has worked with a variety of athletes to improve every aspect of their training. In addition to athletes, Emmanuel enjoys working with the general population. Specifically, he enjoys educating individuals on the value of exercise and movement. It is his goal with every patient and client to see the value of exercise and nurture the desire to continue to lead a healthy, balanced lifestyle. Emmanuel understands the demands of life and prides himself on his ability to create individualized exercise programs for every level. When he's not helping others succeed and achieve their goals in the gym, you'll find Manny outdoors enjoying all that nature has to offer, or on the basketball court continuing to hone his skills.

Back to Blog


Rooted in expertise and fueled by a passion for holistic wellness, NEO Performance Lab was founded to redefine the fitness landscape. With a team steeped in both medical and fitness backgrounds, we're uniquely positioned to offer services that are both effective and safe. We're more than just a gym; we're a community. And we're committed to making every member feel like a part of our family.


Premium Personal Training

On-Demand Physical Therapy

One Stop Wellness and Recovery

Customized Nutrition Plans


253 N. Vinedo Ave #4, Pasadena, CA 91107

(Inside Pasadena Strength & Conditioning)

(323) 998-8636

253 N Vinedo Ave, Pasadena, CA 91107, USA

Copyright ©2023 All rights reserved