This is one of the most common health problems in America!
While the adjustment is going to help get your neck in proper alignment, for a long term solution.
Keeping it that way will require some work on your part.
Most neck problems relate to poor posture throughout the day. This means creating the right work environment is important, especially if you are working from a home office.
Stretching daily can strengthen the neck muscles and help to relieve some of the stress of sitting at a desk and looking at monitors all day long.
So here are some of the top stretches for neck pain relief.
Stand straight and tall with your hips and shoulders back.
Next tilt your neck toward your chest.
Now, rotate your head clockwise, like you are drawing a circle with your chin.
Try to do one complete rotation and stop with your chin pointing toward your chest again.
Now, rotate the opposite way and complete a full rotation in a counterclockwise direction.
Repeat this stretch until you have done three rotations in each direction.
Bending at the waist as far as you can. Without straining your legs, if you can touch the floor, that is great, don’t worry if not.
Remember, we are focusing on the neck right now. Hold your elbows so that your arms don’t get in the way of the stretch and let your head hang straight down.
Now, repeat your head nod stretch while hanging in this position.
Get your chin as close to the chest as you can and then tilt your head back and away from your chest.
Now return to a straight standing position with your shoulders back and relaxed and your hips back.
Interlock your fingers behind your back. Keeping your hands at your lower back level will help pull the shoulders down, so you maintain proper form.
Next tilt your head to the right, dropping your ear toward your shoulder.
Hold it for a few breaths. Return upright and then repeat the exercise on the left side.
When you tilt your right ear toward your right shoulder, rest your right hand on top of your head.
DON’T PULL TOO MUCH – Never stretch to the point where your neck begins to pop. Leave the adjustments to your neck pain chiropractor.
Neck pulls allow you to use your hands to assist your neck in the stretch.
Place your hands directly behind your head with your fingers interlace and your elbows out to either side. If you have your hair in a ponytail, place your hands right below it.
Stand up straight with your hips facing forward and shoulders relaxed. With a deep breath in, use your exhale to get into the stretch.
First dip your chin toward your neck and add a gentle pull using your hands. The REAL stretch will come from the weight of your hands. ONLY go until you feel a light stretch, you SHOULD NOT be in any pain.
With each breath try to get a little deeper into the stretch on each exhale.
This one follows on from stretch No. 1 by removing your hands with your chin still down towards your chest.
Next lean your head back as far as you can so that you are looking back up at the ceiling.
Remember to maintain proper form. Don’t let your shoulders or hips slump.
Use your breathing to know when to switch (always on the exhale). Repeat this stretch about 8-10 times.
There are loads of great neck stretches available from various exercise apps.
Actually, most apps will have a few free stretching programs provided by a trainer live or by a pre-recorded instructor.
Make sure to use a reputable app like FitOn or Nike Training Club.
You want to be sure that the suggested stretches are safe for your neck. Before starting any new exercise program, always consult a physician.
A chiropractor can also help you to learn the right stretches to support your neck health.
This will ensure that your adjustments last as long as possible.
The longer your corrections hold, the less you will spend on care, so it is a win-win for you to keep up with the stretching between your appointments.
You also need to be sure that you are seeing the right chiropractor to meet your specific health needs.
“Adjusting a misalignment elsewhere in the spine is not addressing the-root cause”.
12335 World Trade Dr, Suite 1A,
San Diego, CA, 92128