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

Fine Motor Skills in Children: Chiropractic Care Can Help

Fine motor skills are a developmental milestone that all children will reach at some point. There are many activities and everyday skills such as picking objects up off the floor, turning the page of a book, and brushing your teeth that require fine motor skills. This...

The Best Time to Find a Chiropractor Near You is Now

Have you ever Googled, "find a chiropractor near me"? You're not alone. The best time to find a chiropractor, and especially a pediatric chiropractor, near you is now. As your child develops, pediatric chiropractic care may help with issues that might arise from the...

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...

8 Stretches for Back Pain Relief: Why Your Back Needs to Stretch

How many times have you been sitting at your desk only to get up and feel a sharp pain in your back? This is one of the most common complaints that we hear from patients. There are stretches that can help alleviate this pain, but it's important to know why stretching...

The Best Chiropractic Care in Middleton, WI

Are you looking for the best chiropractic care in Middleton, WI? When you are in pain, it can be easy to ignore your body's signals. You may think that the pain will go away on its own or that "it is just a little bit of back pain." However, when you feel discomfort...

Pediatric Chiropractic Care for Children and Adolescents

Children grow so quickly throughout each stage of their life. And these days, the amount of stress and challenges kids face each day is significant, and stress impacts every child differently. Finding strategies to support your children through their developmental...

3 Simple Tips to Teaching Children to Follow Directions

As parents, there are a lot of things that we have to teach our children. One topic that is often overlooked is teaching children to follow directions. Teaching young children how to listen and follow directions can be challenging for many parents. This post will...

7 Ways to Knock Out Constipation in Children

Constipation in children is incredibly common. Between the lack of exposure to fiber-rich foods, not drinking enough fluids, and the stress that comes with living in a world filled with technology, it is more difficult than ever for children to have regular bowel...

Kids Brains: Activities for Cross-Brain Function

Activities that utilize "cross-brain" functionality, where you are forced to use both the left and right sides of your body, activate your brain's right and left sides to promote optimal balance and growth during a child's critical developmental stages. It's no...

Natural Remedies for Allergy and Asthma Symptoms

Allergy and asthma symptoms can be very uncomfortable. You might have to take medication or using a nebulizer every day so that you can breathe or prevent asthma attacks. Still, there are natural asthma remedies for symptoms and allergy-related issues. This post will...