Neck pain is one of the most common ailments in Germany. Millions of people regularly suffer from a tense neck or pain in the cervical spine. The causes are usually a sedentary lifestyle, poor posture at the desk, or chronic strain – for example, from constantly staring at screens. This neck tension can quickly manifest itself in headaches, dizziness, or limited mobility.
So if you suffer from neck pain, you're not alone. The good news: With targeted exercises for neck pain, a well-thought-out training approach, and high-quality tools, you can effectively help your body – long-term and completely without medication.
Causes of a tense neck
The most common triggers for neck pain are:
• Incorrect posture at work (e.g. B. curved sitting posture)
• One-sided strain (such as carrying heavy bags on one side)
• Stress and emotional tension that lead to muscle cramps
• Lack of exercise , which causes important supporting muscles to break down
• Insufficient strengthening in the shoulder and neck area
All of these factors affect the sensitive muscles of the cervical spine – and lead to pain that often becomes chronic.
What really helps with neck pain?
The key to recovery lies in a combination of exercise, stretching, targeted strengthening, and— if necessary — targeted fascia massage. Instead of simply sitting through the pain, you should take action.
Here are some tried and tested approaches to help you get your tense neck back on track:
Effective exercises for neck pain
1. Stretch your neck – slowly and regularly
A simple yet effective stretching exercise: Sit upright, tilt your head toward your right shoulder until you feel the stretch. Hold for 30 seconds, then switch sides. This will release tense neck muscles and reduce acute discomfort.
You can find these and other stretching exercises for the shoulders and upper back in our blog – ideal to start the day or as a short break in the office.
2. Strengthening exercises for neck training
You'll only become permanently pain-free if you actively stabilize your neck. Recommended exercises include:
• Face Pulls with the Power Rack R5 and resistance bands
• Shrugs with dumbbells from our Hex Dumbbell Set
• Reverse Flys on an adjustable weight bench B10
These exercises strengthen the shoulders, upper back and provide stability throughout the cervical spine area.
Fascia massage – the underestimated helper
For acute tension in the neck, targeted fascia massage can help. Using a fascia ball or a mini roller, you can effectively treat trigger point-like tightness in the neck area. Make sure to use slow, controlled movements along the muscles.
In our article Shoulder Training at Home you will learn how to make the most of these tools – even for neck pain.
Optimize posture – permanently combat neck pain
In addition to active training, your posture plays a major role in everyday life. You should pay particular attention to the following points when working on a screen:
• Adjust monitor height to eye level
• Back straight , shoulders relaxed, both feet on the floor
• Include movement breaks : Stand up every 30 minutes, stretch, mobilize your neck
If you combine an ergonomic sitting position with regular neck training, you will significantly reduce the risk of chronic neck problems.
These products will help you
At atletica.de you will find a selection of high-quality equipment that will effectively support your neck training:
• Power Rack R7 : Ideal for face pulls, reverse flys and other upper back strengthening exercises
• Adjustable weight bench B10 : For safe training in all positions
• Fascia ball and mini roll: For precise relaxation of neck tension
• Latex resistance bands: Versatile for face pulls etc.
All equipment and tools are designed to be used both in home gyms and in professional settings.
Conclusion: Actively tackle neck pain – instead of sitting it out
If you just sit through neck pain, you risk it getting worse. It's better to act early – with targeted stretching exercises, regular strengthening exercises, and a conscious approach to posture and daily habits. This will be especially effective if you use high-quality equipment that not only helps but is also fun.
Want to learn more about effective neck training, suitable equipment, and helpful tips? Then visit our knowledge blog or discover the right tools in the Atletica online shop . Strengthen your neck – with quality that moves.
