There are many ways to help stretch and release tension on your neck. In our last blog, we featured some effective stretches and one to avoid. Here are some more stretches that can help provide some neck pain relief.
Upper Trapezius Stretch : This stretch can be done sitting or standing. Slowly, move your right ear toward your right shoulder. Your left shoulder may lift. If it does, return your head to center until you are able to relax your left shoulder back down. Put your right hand over your head flat on your left cheek. Rest your hand there for just slightly more pressure, do not pull. This is a gentle stretch. Breathe and hold the position for about 30 seconds. Lift off your hand, and gently return your head to the center. Then ease your left ear toward your left shoulder and complete the stretch on the other side. Remember to breathe deeply during this strech.
Chin Tuck : One of the more popular stretches for neck pain is a chin tuck exercise. To perform this for the first time, stand with your spine against a door side jamb and your feet about 3 inches from the bottom of the jamb. With the spine against the jamb, pull the upper back and head backward until the head touches the door jamb. Make sure the chin is down so that the head is pulled straight back and not up. Hold your head against the door jamb for about 5 seconds. Gently release and repeat this 10 times.
Back Burn : Sanding with your back against a large flat wall and your feet 4 inches away from the wall. Like the chin tuck exercise, take the same position with the back of the head against the wall. Attempt to flatten your lower back against the wall. Put your elbows, forearms, backs of your hands and fingers on the wall. Your wrists should be at about shoulder height. Maintain all points of contact with the wall as best possible, slide the hands slowly above your head and then slowly back down. Repeat the exercise 10 times, up to 5 times per day.
Prone Cobra – Advanced : This exercise should only be attempted if you have more mobility and no issues below your neck in your back. Start laying on the floor face down. Place your forehead on a rolled towel or small pillow for comfort. Your arms are placed at your sides with palms down on the floor. A trick to help stabilize the muscles in your neck is to place your tongue on the roof of your mouth. Bring your shoulder blades together and slightly lift your hands off the floor. Bring your elbows in, palms out and thumbs up. Gently lift your forehead an inch off the towel, eyes looking straight down at the floor. Do not bend your head back or look forward. Hold the pose for 10 seconds and repeat 10 times. Over time this exercise will get easier. It may be challenging to do at first, so after the first try, give a few days off before trying again.
Schedule Your Appointment Today with your Chiropractor to help diagnose and give you neck pain relief. If you’ve tried stretching for a few days it’s best to make an appointment for a chiropractic check-up. A chiropractic physician will be able to take an in-depth look at what is going on and potentially make some adjustments for your comfort. Chiropractic Physicians can help diagnose, treat, restore, and strengthen your body through our various massage therapy and chiropractic treatments. Now’s the time to put your posture first; Schedule an appointment with one of our providers in Kent, WA, Burien, WA, Tacoma, WA or Federal Way, WA, today!