Five Best Chiropractic Neck Exercises To Ease The Pain and Discomfort

Is neck pain holding you back in life? Well, you are not alone. About 70% of people living in Canada experience pain around the neck at some point in time. The neck muscles weaken with age and hence the pain is very common among older people. In the case of younger people, however, lifestyle factors, sleep positions and spinal posture are mostly responsible for stiffness in the neck. Chiropractic neck exercises help bring relief to the condition, irrespective of age. When done under the supervision of a chiropractor, the exercises ease the tension and strengthen and reduce the pain in your neck.

Which Chiropractic Neck Exercises are the Most Effective?

Remember, each exercise manipulates a specific part of your neck area. You must use the right technique and apply optimum pressure for the best outcome and no side effects. Thus, it is advisable to consult with a licensed chiropractor before you perform them.

Trapezius muscle stretch

How to perform?

• Sit on a chair with your back straight.
• Keep the shoulders down and feet flat on the ground.
• Hold onto one side of the chair with one hand.
• Now bring your left ear closer to the left shoulder until you feel a stretch.
• If you feel comfortable, use the free hand to increase the stretch.
• Hold the position for 30 seconds.
• Repeat twice on each side.

Why this exercise?

Neck stiffness occurs when you spend a lot of time working on computers or watching smartphones and televisions in poor posture. The spinal misalignment pushes the head forward and causes tightness in neck muscles. This exercise eases this tension and reduces the stiffness in your neck.

Seated clasping neck stretch

How to perform?

• Sit on the floor with your legs folded.
• Keep the back straight and shoulders down.
• Clasp your hands and put them at the back of your head.
• Gently tuck your chin towards your chest while pressing your hands downwards.
• You will feel a stretch in your neck.
• Hold the position for 30 seconds.
• Release slowly.

Why this exercise?

This exercise targets the neck muscle fibres that run from the base of the head through the upper back. It mobilizes the cervical spinal joints in your neck, thereby reducing stiffness and pain.

Neck range of motion

How to perform?

• Sit on a chair with your back straight.
• Keep the shoulders down and feet flat on the ground.
• Now slowly bend your neck towards your chest.
• Hold the position for two seconds.
• Then gently look up at the ceiling and hold for two seconds.
• Return to the starting position.
• Now gently bring the right ear towards your right shoulder till you feel a stretch.
• Hold the position for two seconds.
• Repeat the same on the left side.

Why these exercises?

As the name mentions, these exercises improve your total range of motion in the neck. It is often hindered by injuries to the neck muscles or due to the weakening of the muscles.

Shoulder shrugs

How to perform?

• Sit in a chair with your back straight.
• Keep the arms resting on your sides.
• Now gently shrug your shoulders and roll them back.
• Hold the position for three seconds.
• Return to starting position.
• Repeat ten times.

Why this exercise?

Shoulder shrugs may seem simple but provide a lot of health benefits. Some of them are better posture, upper back stability, and neck muscle stability.

Levator scapulae muscle stretch

How to perform?

• Keep your right hand back.
• Move your head towards the left side.
• You will feel a stretch through the back of your neck and shoulders.
• Hold the position for thirty seconds.
• Return to starting position.
• Repeat with the opposite side.

Why this exercise?

This one not only reduces neck pain but also prevents the pain from returning. The blood flow improves around the neck and the muscles release tightness.

Get Chiropractic Care for Smooth Neck Pain Relief

Chiropractic adjustments are primarily about adjustments or manipulations. The chiropractor assesses the injuries and uses manual manipulation techniques to fix the affected joints and muscles. You should get your neck pain checked by a licensed chiropractor before starting the exercises.

Book An Appointment if you are in Brampton & suffering from a stiff neck at Physiotherapy First, We provide complete comprehensive chiropractic care for your long-term relief.