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Studio shot of sportsman with pain in neck

5 Simple Exercises For Neck Pain

There is no reason you should be living with neck pain! Chiropractic adjustments can not only alleviate neck pain, they can eliminate it all together by identifying the cause and correcting it. Call us today to schedule your consultation, and check out these 7 simple stretches for neck pain that can bring you temporary relief as you wait for you adjustment!

Studio shot of sportsman with pain in neck

1. Neck Rolls. Neck rolls stretch and strengthen many of the muscles associated with neck pain. Begin your neck roll with your left ear hanging toward your left shoulder and gently roll your chin toward your chest, then gently roll the right ear toward the right shoulder. Repeat in the opposite direction. Take this stretch slowly, pausing anywhere the stretch feels great, and backing off anywhere the stretch hurts.

2. Locust Pose. Poor posture is often a culprit behind neck pain. The Locust post engages your upper back and strengthens your muscles to take some burden off your neck. Lie on your stomach with your arms parallel to your sides and your legs together. Engage your leg and glute muscles and take a deep breath in. As you exhale, clasp your hands behind your back and lift your upper back and head off the floor, keeping your neck in a neutral position. Hold for a minute and release.

3. Child’s Pose. Child’s pose is a great pose that offers a rest for your neck from the strain of supporting your head all day. Start by sitting on your knees with your glutes resting on your heels. Raise your arms above your head, and fold forward at your waist until your head is resting on the floor and your stomach is resting on your thighs. You can place your palms on the floor in front of you or you can clasp your hands behind your back.

4. Downward Dog. Start on the floor on all fours with your knees directly underneath your hips and your palms underneath your shoulders. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then pull your hips toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an “A.” Hold this pose for as long as you like and let it elongate your neck while strengthening your upper back and shoulders.

5. Side-To-Side. Sit or stand up straight with your chin in a neutral position and your shoulders relaxed. Turn your head to the right as far as comfortable, allowing your gaze to move with it. Return to neutral and them repeat on the opposite side. Do this up to 5x per side.

It is important to remember that these exercises cannot treat the source of your neck pain, but they can help provide temporary relief. Chiropractic treatment can help identify the source of your pain and correct it — call us today!

Author: kati.wooten

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