FBP

Reduce Neck Pain with These Easy Stretch Routines

Neck pain is an unpleasant experience for many people. Neck and back pain are the most common complaints among adults. When you constantly feel pain, it can make it difficult to move, work, or sleep. Luckily stretching is a great way to reduce neck pain! If you are looking for stretches that will help relieve your neck pain, take a look at this article. Here we will discuss neck stretches that we recommend you do on a regular basis in order to reduce and prevent neck pain.

Stretches for Neck Pain

The neck is an essential part of our body’s anatomy and the main region of our cervical spine. It assists in holding our head up and we use it to turn our head side to side or up and down. It can feel extremely inconvenient and mentally draining when our neck is constantly aching. Neck stretches can help reduce this pain.

The most common muscles in the upper back, shoulders, and neck region that are affected by neck pain include the trapezius and levator scapulae muscles. When our spine is misaligned, our body cannot function properly. Here is a list of neck stretches you can add to your daily routine to help relieve neck tightness, neck strain, and upper back muscle pain.

Supported Neck Pulls

This can easily be done in a standing position or seated in a chair looking straight ahead. You’ll start this stretch with your hands behind your neck and elbows out. Take a deep breath and apply gentle pressure to the back of your neck. Allow your head to fall forward with your chin tucked towards your chest. Pull your elbows towards the floor. Take a few deep breaths and hold the stretch for 10-15 seconds. You should feel instant relief from neck tightness.

Head Tilts

The starting position for this stretch will begin standing up, looking straight ahead with your hands placed on your lower back. Keep your shoulder blades down and back. Gently let your right ear fall towards your shoulder. Stay in the stretch for a few seconds and then stretch the opposite side.

Forward Fold with a Head Nod

This stretch is great for relieving simple neck pain and aches in the upper back muscles such as the trapezius and levator scapulae muscle.

Bend forward at the hips and allow your head and neck to dangle towards your chest. Grab opposite elbows. Move your head forward and backward like you’re saying yes. Then slowly turn your head side to side. Move your head back to the starting position and start over. Repeat this neck rotation a few times.

Neck Rotation

This stretch can help relieve neck tightness and strain. The starting position for this stretch can be seated or standing. Start by looking straight ahead and keep your shoulders in a neutral position. Move your head backward, but don’t strain your neck. Then turn your head to the right, back to center, then to the left. Continue doing this movement a few times.

Head Circles

You can do this stretch standing up, feet hip-width apart. Use your chin to create a circle to the right three times and then to the left three times. Rest. Then start the stretch over again. You’ll feel the relief of tension in your muscles and joints.

Levator Scapulae Stretch

Finally, we have the levator scapulae stretch. This stretch is great for neck strain and upper body pains and aches.

You will start this stretch sitting down. Make sure to keep good posture throughout and breath deeply. Put your left arm behind you and grab the seat of your chair by your hips. Turn your head towards your right shoulder and tilt your chin down toward your armpit. You may immediately feel a stretch in your neck or shoulder. Reach your right hand up, place it on your head and apply pressure to ease further into the stretch. Don’t overstretch your neck to where it feels painful. Hold this position for 20-30 seconds and then switch to the other side.

Benefits of Regular Neck Stretches

The benefits of regularly stretching your neck include, but are not limited to:

  • Relieving tension headaches
  • Preventing neck pain from developing or worsening
  • Easing stiffness in the neck muscles
  • Improving range of motion and flexibility in the cervical spine
  • Reducing stress levels

Adding exercise to your daily routine can help keep your body healthy and muscles strong to prevent aches and pains. If you sit for long periods, such as at a desk for your job, it’s important to stand up every once in a while and get some movement in. These simple stretches can be done at home or at your office desk.

Visit a Chiropractor to Help With Neck and Shoulder Pain

When your cervical spine, thoracic spine, and lumbar spine are all in alignment, you can live a higher quality of life. Living with constant aches and pains can feel daunting, depressing, and stressful. Getting regular adjustments, doing strengthening exercises, and regularly stretching can prevent and reduce any aches and pains you may have.

Your chiropractor can also give you an even more extensive list of stretches for neck pain that you can do at home. They may also recommend body weight exercises or lifting weights to assist with aches and pains.

The professionals at ADIO Chiropractic in Middleton, WI are here to help answer your questions and get you back to feeling your best. When the spine is aligned, all of your body can function properly. When your body is feeling its best, you can live your best quality of life. Give us a call today and see how we can help you improve your life! You can reach us at (608) 824-0950 or click here to schedule an appointment.

We look forward to hearing from you!

Request an appointment online or contact us by phone at (608) 824-0950

More blog posts

Does a Chiropractor Only Work on Backs?

A lot of people think that chiropractors only work on backs. This is not the case at all! Chiropractors help to adjust and correct misalignments in the spine, but they can also help with other areas of the body. Chiropractors can help people with a wide variety of...

Pediatric Chiropractor Ear Infections

Did you know that pediatric chiropractors can help children with ear infections? Chiropractors do more than adjust spines! In fact, when you visit a pediatric chiropractor, ear infections are just one of the things they are experts in assisting children with. If your...

Why Does My Toddler Throw So Many Tantrums?

Do you have a toddler who throws tantrums on a regular basis? Frequent tantrums can be frustrating and exhausting to deal with. Why do tantrums happen? What can we as parents do to help our children regulate their emotions? Keep reading to answer the question "Why...

Postpartum Chiropractor – Chiropractic Care For Mothers

Pregnancy is a magical time in a woman's life, but it can also be quite challenging. Many women experience back and neck pain and pregnancy-related sciatica during and after pregnancy. This is because the body goes through so many changes during this time. A...

Why Choose a Chiropractor for Child Anxiety

Anxiety is one of the most common mental health concerns in the United States. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the country, affecting 40 million adults. That's 18% of the...

How To Tell If Your Child Has ADHD

If you are a parent, it is important to be aware of the signs and symptoms of ADHD in children. Many children suffer from this disorder without being properly diagnosed. If your child has difficulty paying attention or experiences hyperactivity and impulsive...

Is it Safe to Take a Child to a Chiropractor?

Is chiropractic care safe for children? It is a common question that many parents ask. Yes, it is safe to take children to see pediatric chiropractors. Chiropractic care is a safe and effective way to care for many conditions in children. There are various benefits of...

Chiropractic Care for Children with Autism

There are an increasing number of parents seeking chiropractic care for children with autism, and for good reason. Many parents are beginning to see the benefits of chiropractic care for their children. Autism is a neurological disorder that affects how people...

How a Pediatric Chiropractor Can Help Ear Infections in Children

Did you know that ear infections are the most common reason for pediatrician visits? Almost half of all children will experience at least one ear infection by the time they reach three years old. While many parents turn to antibiotics to treat their child's ear...

Can You Alleviate Infant Colic With Chiropractic Care?

Being the parent of a newborn infant is exciting and sometimes scary. Learning your baby and their cries can take some time. If your child is crying for long periods of time and is inconsolable, it could be due to colic. Colic is a condition that affects many infants....