Neck tension and soreness is an all too common problem for adults. Whether due to an injury, excessive strain, repetitive motion issues or some other reason, neck pain is extremely prevalent. There are things that you can do to help alleviate some of your discomfort, fortunately. Here we will cover for simple neck stretches that you can try out to get some relief.
Talk to Your Chiropractor About Neck Pain First
These stretches are great when you have a sore neck, but they are not a substitute for diagnosis and treatment of serious pain. If you are in pain right now, it’s best to get a professional opinion before you start stretching heavily. It’s normal to feel some stiffness and soreness as you start stretching, but if you are feeling significant pain you should stop and wait until you talk to your chiropractor.
4 Neck Stretches for Relief of Pain and Stiffness
1. Tilt Forward and Backward
This is one of those stretches you will recognize immediately because you probably already do it – you just might not be doing it deliberately. You can be standing or sitting when you start. Just try to maintain a healthy posture with a straight back so you can isolate the movements of your neck. Square your head evenly over your shoulders and slowly tilt your head forward so your chin comes near your chest. Relax there for 10-30 seconds, then slowly come back to the upright position. Now, tilt your head back so the back of your head moves towards your back and your chin goes up in the air. Hold for 10-30 seconds and return. Repeat these movements 2 to 3 times.
2. Tilt Side to Side
This stretch is best done standing. Start with your head squared over your shoulders. Slowly tilt your head towards one shoulder so your ear comes close to or touches the shoulder. Don’t force it, though. You just want to feel a stretching sensation and hold it for 10-30 seconds. Avoid lifting your shoulder so you are really isolating the neck. Repeat on the other side. Perform the stretch 2 or 3 times on each side.
You can increase the intensity of the stretch by placing your hand on your head and pressing gently to push your ear closer to your shoulder.
3. Rotate Side to Side
You can perform this stretch while standing or sitting. Start with your head squared over your shoulders and slowly turn your head to one side. You should start to feel a gentle stretch in the side of your neck and possibly down through your shoulder. Hold this position for 10-30 seconds and then slowly come back to the center. Repeat the stretch on the other side. You can do between 5 and 10 sets of this stretch.
4. Roll Your Shoulders
You can perform this stretch standing or sitting. Straighten your back and neck and slowly rotate both shoulders forward while keeping your arms relaxed at your sides. You should be able to feel a stretch throughout the rotation. Be gentle with yourself so you don’t strain anything. You can rotate your shoulders forward 5 to 10 times and then reverse the direction and rotate them backward an equal number of times.
Got Neck Pain? We Can Help
If you are struggling with neck pain or stiffness, we want you to know that we are here to help. Our chiropractic team is here to help you understand what is going on with your neck and provide you with practical, drug-free solutions. Please contact us today to discuss your neck pain!
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