5 Effective Neck Pain Exercises to Relieve Discomfort and Tension

Dr. Quinci Herll, DC

Are you tired of constantly dealing with neck pain? Whether it's from long hours at the desk, poor posture, or stress, neck pain can be a real problem. Fortunately, there are exercises you can incorporate into your daily routine to help alleviate discomfort and improve flexibility. Combining these exercises and chiropractic care will greatly decrease your neck pain and improve range of motion! Let's explore five effective neck pain exercises that you can try today:

1.** Neck Stretches:**

• Start by sitting or standing tall with your shoulders relaxed.
• Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch on the opposite side of your neck
• Hold this position for 15-30 seconds, then switch sides.
• You can also try forward and backward neck stretches by gently nodding your head forward and backward, being careful not to overextend.

2. Neck Rotation

• Begin in a neutral position with your head facing forward.
• Slowly turn your head to the right as far as comfortable, keeping your shoulders relaxed.
• Hold this position for a few seconds, then return to the center.
• Repeat on the left side.
• Perform 5-10 repetitions on each side.

3. Chin Tucks:

• Sit or stand with your spine straight and shoulders relaxed.
• Gently tuck your chin towards your chest, creating a double chin.
• Hold this position for a few seconds, then release.
• Repeat 10-15 times, focusing on maintaining good posture throughout the exercise.

4. Shoulder Blade Squeezes

• Sit or stand tall with your arms by your sides.
• Squeeze your shoulder blades together as if you're trying to hold a pencil between them.
• Hold this contraction for 5-10 seconds, then relax.
• Repeat 10-15 times, focusing on squeezing your shoulder blades without shrugging your shoulders.

5. Upper Trapezius Stretch:

• Sit or stand tall with your shoulders relaxed.
• Reach behind your back with one hand and gently grasp your wrist or forearm of the opposite arm.
• Gently tilt your head towards the opposite shoulder until you feel a stretch along the side of your neck and shoulder.
• Hold this position for 15-30 seconds, then switch sides.
• Repeat 2-3 times on each side.

Remember, it's important to perform these exercises slowly and gently, never forcing your body into uncomfortable positions. Start with a few repetitions and gradually increase as your flexibility improves. Additionally, if you experience any sharp pain or discomfort during these exercises, stop immediately and consult with your chiropractor.

Incorporating these neck pain exercises into your daily routine can help reduce tension, improve flexibility, and promote better posture, ultimately leading to less discomfort and a happier, healthier neck. So why not give them a try and say goodbye to neck pain once and for all!