3 Best Stretches for Neck Pain Relief | Chiropractor for Neck Pain in Belmar, NJ
Hello everyone, I’m Dr. Jodi, and today I’m wrapping up our series on neck pain by demonstrating some effective stretches you can do at home. These exercises are perfect for those experiencing tightness and stiffness, complementing any chiropractic care you might be receiving.
Why Stretching is Essential
Often, what seems like a simple muscle pull or sleeping in an awkward position could actually be a misalignment in your spine, requiring professional care and possibly X-rays. However, to support ongoing treatment, or to alleviate minor discomfort, stretching plays a crucial role.
Stretching Techniques
Sideways Neck Stretch
- Position: Sit upright and look straight ahead.
- Execution: Gently pull your head towards one shoulder using the hand on the same side, while keeping the opposite shoulder relaxed and down. This targets the lateral part of your neck.
- Duration: Hold for 5-10 deep breaths, then switch sides.
Diagonal Neck Stretch
- Position: Turn your head 45 degrees.
- Execution: Using the hand on the side you’re turned towards, gently pull your head down towards your chest. You should feel the stretch from your neck down to your shoulder blade.
- Duration: Hold for 5-10 deep breaths on each side.
Extension Exercises
- Position: Stand and turn sideways for visibility. Place one wrist behind your back and straighten your arm to open up your chest.
- Execution: Tilt your head back as far as comfortable, feeling a stretch in the front of your neck and chest.
- Benefit: This exercise combats the common forward posture from frequent downward gazing at screens, helping to prevent the dreaded “tech neck.”
When to Seek Professional Help
If your neck pain persists despite regular stretching, it’s crucial to get a professional evaluation. Persistent pain might indicate a deeper issue that simple stretches can’t resolve.
Conclusion
While these stretches can provide temporary relief and are an excellent way to maintain neck health, they are not a substitute for professional chiropractic care, especially if symptoms continue. Remember, addressing neck issues early with a professional can prevent more severe problems in the future.
Don’t let neck pain hold you back. If you’re struggling with ongoing discomfort, contact us at our clinic for a comprehensive evaluation, including X-rays if necessary, to get you on the path to recovery without the need for medication or surgery. Let’s heal naturally, the way your body was meant to. See you soon!
