4. Neck Exercises


Your neck is responsible for supporting your head and protecting your spinal cord. In order to maintain its flexibility and strength, you should perform a series of strengthening exercises that will keep your neck muscles healthy. One of the best neck exercises in the pool is the neck rolls. Start in a lunge position so that your chin is submerged. Then rotate your head in a circular motion while keeping your neck in the same position. Moving your head around against water resistance will help strengthen your neck muscles. Another great exercise you can do is by laying on your back and using a pool noodle as your cushion. Gently push your head back against the noodle until your face is almost submerged. Then return to the starting position. If you find this difficult at first, try holding the side of the pool with one hand. Or hold aqua dumbbells with both hands by your sides to assist with the downward pressure of the head. ​


5. Back and Shoulder Exercises


In addition to strengthening your neck muscles, you can also strengthen your back and shoulders. Those muscles can also help in relieving neck pain. That is because they are the muscles that support your neck. And a strain in those muscles can often cause neck pain. 




​If you have neck pain, you should not attempt any exercise that is not recommended by your doctor. Avoid exercises that put more strain on your neck like crunches. Also, avoid any massage therapy that is not done by a professional therapist. 




​All in all, these five techniques are easy and simple. Nevertheless, they are very effective and can be done by anyone. Try them out and see which ones work and stick with them. 



Neck and shoulder exercises in the pool

3. Neck Stretch in the Pool


Water buoyancy allows you to stretch your neck muscles without putting any strain on your neck joint. Stretching will increase flexibility in your neck and reduce muscle tension. In addition, by stretching your neck muscles you will reduce muscle pressure on blood vessels. Which as a result will help increase blood flow. You can get the best results by submerging your neck into the water to make sure your body is supported. Using your fingertips, gently pull your head toward your shoulder until you feel a stretch in the side of your neck. Hold for about 30 seconds on both sides. Repeat the same technique by gently pulling your head forward and backward. 

Floating on back with noodle support
Skeletal view of the neck and shoulder
14 December 2022


Neck pain can be caused by many different factors. And it can range from minor injuries to major problems that require surgery. It can be due to poor posture, awkward positions, or a sustained injury. The best way to avoid neck pain is to strengthen the muscles and joints in your neck. This can be done with exercises that focus on the neck, shoulders, and back. In this article, I will show you how to prevent and treat neck pain in the pool and increase the strength in your neck, back, and shoulders through targeted exercises and stretching.  




1. Water Therapy. 


Water therapy is an excellent way to relax and reduce inflammation and discomfort in and around your neck area. Warm water works as a natural pain reliever for most types of pain, particularly those that are caused by muscle spasms and stiffness. Heated water relaxes muscles and tendons and increases circulation and lymphatic drainage. When you are in a heated environment, your blood vessels expand, allowing more blood to flow. By simply submerging yourself in warm water you can relieve a wide variety of conditions, including inflammation and muscle spasms. ​


2. Floating on your Back.


If you have had a muscle spasm or stiff neck for a while, you can also try floating on your back. By floating on your back in a weightless environment, you can relieve muscle tension and reduce inflammation. It is a great way to treat your neck and shoulders. You can either use a regular float like a noodle or just lay down on a floating cushion. Moreover, floating on your back will allow your muscles to stretch, which can help loosen the muscles and help them relax. In addition, floating on your back will put your spine in a natural position and align your head, neck, and back.






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