Neck pain is a nagging ailment that affects everyone at some time. In fact, it is one of the most common types of pain among Americans, with approximately 80% of people experiencing neck pain during their lifetime. However, just as with any other part of your body, exercises and stretches can make the neck stronger, more flexible, and less susceptible to bouts of pain. As an added bonus, a strong neck can help prevent problems with your shoulders, upper back, and arms.
Before we begin, if you are actively experiencing pain in your neck or elsewhere in your body, it's crucial to talk to your doctor before starting any exercise routine. Not doing so could potentially worsen your condition or lead to further injury. Feeling minor tension in your neck muscles when you stretch is normal. But you shouldn’t experience pain. If you do, stop right away.
What Causes Neck Pain?
Neck pain can have many causes and can present in different parts of your neck. Generally speaking, though, there are three leading causes: injuries (i.e., fractures, dislocations, strains, sprains), disorders (sciatica, stenosis, disc degeneration), and deformities (scoliosis).
Injuries can be traumatic, such as car accidents or sports injuries, or subtle, such as sudden awkward movements, heavy lifting, or repetitive actions. Most neck pain is mechanical in nature, meaning any of the components associated with the spine (e.g., vertebrae, ligaments, muscles, and nerves) may fall out of their normal alignment.
8 Neck Stretches for Pain Relief
Most of these neck stretches for pain relief are simple to do and require no additional equipment. They can even be done during work breaks throughout the day to help relieve “Tech Neck,” a common ailment that occurs when the neck is subjected to the repetitive motion of looking down at a smartphone or an improperly positioned computer monitor.
1. The Neck Glide
The neck glide can be done while standing or seated.
Start with your neck held upright and straight.
Slowly slide your chin forward.
Hold for 5 seconds and return to the starting position.
Repeat this exercise for 10 repetitions.
2. The Forward and Backward Tilt
This can be done while you're seated or on your feet. Keep your moves slow and smooth.
Start with your head squarely over your shoulders and your back straight.
Slowly lower your chin to your chest and hold for 15-30 seconds.
Relax and slowly lift your head back to your starting position.
Tilt your chin up toward the ceiling and bring the base of your skull toward your back.
Hold for 10 seconds, then return to the start position.
Repeat the set for 10 repetitions.
3. The Side Tilt
Do this exercise while standing, with your feet hip-width apart and arms down by your sides.
With your shoulders stationary, gently tilt your head toward your right shoulder. Stop when you feel the stretch.
Hold the stretch for 5-10 seconds, then return to the start position.
Repeat the process on your left side.
Work your way up to 10 repetitions.
4. The Side Rotation
You can do this exercise while seated or standing.
Keep your head squarely over your shoulders and your back straight.
Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
Hold the stretch for 15-30 seconds, then slowly turn your head forward again.
Repeat on your left side.
Do up to 10 repetitions.
5. The Shoulder Roll
This stretch is best done standing up.
While standing upright, raise your shoulders straight up and move them forward in a circular motion.
Repeat six times.
Return to your neutral starting position.
Raise your shoulders straight up and move them backward in a circular motion.
Repeat six times.
Work your way up to 10 repetitions.
6. The Backward Neck Retraction
This stretch can be done while sitting down or standing.
Look straight ahead with your chin tucked down slightly.
Pull your head and chin backward slowly, creating a double chin. Pull back as far as you can without straining or tilting your head.
Hold this position for 3 to 5 seconds.
Move your head back to the starting position.
Do up to 10 repetitions.
7. Chin Tucks
This exercise is similar to neck retraction, but you do it while lying down.
Lie down on your back.
Pull your chin backward and down as far as possible.
Hold it for 1-5 seconds, then release.
Do up to 10 repetitions.
8. The Towel Pull
This stretch is best done while standing and requires a rolled-up towel.
Start standing up and looking straight ahead.
Put the rolled-up towel around the back of your neck, holding both ends of the towel taut with your hands.
Tilt your head back and look up as far as you can.
As you look up, your hands should also move upward so that the towel continues to support your head and neck as you move.
Keep a gentle pull on the towel.
After you lift up your head, bring it back down to the starting position.
Do up to 10 repetitions.
Key Takeaways
Neck pain is a common problem, but performing neck stretches can help. Some of the stretches outlined above may provide instant pain relief. Doing them regularly can also help relieve everyday pain and stiffness, prevent future problems, and improve one's range of motion and mobility. By incorporating these exercises into your daily routine, you can take proactive steps toward managing and preventing neck pain.
If you need to relieve your neck pain and stretches aren’t working immediately, you can also try applying ice or heat to the area. However, if pain persists, it may be time to seek medical advice. Determining which factors are related to your symptoms is key to reducing neck pain. If you’re suffering from neck pain, whether it is related to working in front of a computer, an injury, or an illness, one of the major contributing factors could be an upper cervical misalignment.
At Atlas Specific, we specialize in noninvasive, gentle, drug-free treatment to help you find lasting relief from neck pain. To see what a difference upper cervical care can make in your overall wellness, call us today at 970.259.6803, visit our Durango office, or click the link below to schedule a free consultation.
Notice of Disclaimer:
We are doctors of upper cervical chiropractic, but we are NOT necessarily YOUR doctors. All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and reading or interacting with this site does not establish any form of patient-doctor relationship. Although we strive to provide accurate information, the information presented here is not intended as a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in your particular area of need before making medical decisions.
Comments