One simple exercise to Strengthen Your Neck Core (to manage recurrent Neck Pain).
If you feel achy and tired in your neck, especially as the day goes on or at the end of the day or if you have had an injury or neck pain in the past but a little bit of the neck pain still lingers on, you probably have weakness in the core muscles of you neck, that is leading to this persistent pain or achy tired neck. 
 
You may have tried all types of exercises, pain gels or patcheshot/cold packs, medications, etc to address this pain but with not found a long term solution. In this blog we will briefly discuss how a weak core can lead to neck pain and then discuss one simple exercise that can be easily used to strengthen the core muscles of the neck. 
 
Core or stabiliser muscles are the deepest layer of muscles that are present right next to the spine, thus stabilising your spine. These are tiny muscles as compared to the bigger muscles that you see on the surface, which as known as the global or movement muscles as they create the torque or force needed to create movement. When you nod your head the movement muscles are moving your neck while the stabiliser or core muscles are holding the spine stable so that the big muscles can do their work. 
 
Here is a video that explains more about core muscles and how a weak core can give rise to neck pain:

 
Now lets learn a simple exercise to strengthen the core muscles of your neck. Look at a point ahead of you and then bring your gaze down by 5 to 10 degrees. You can put a finger on your chin to guide this movement but this is optional. This exercise is known as a Chin nod. (Watch the video above from 4.47 minutes to learn this exercise). Be mindful not to push your chin back with a jerk as this produces a grinding movement between the vertebra as opposed to a gentle chin nod that produces a gentle shift of one vertebra over the other. The grinding movement can lead to degeneration and increase in neck pain in the long run. 

This same chin nod is applicable to correcting your neck posture through out the day (as shown in the picture below):
 
 
If you are looking for looking for ways to strengthen your neck core or manage your neck pain join my free community where we have free trainings on  "Core exercises" and "Simple Solutions to Manage your Neck Pain" 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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