Neck Pain Help

 In Home Care

Help for Neck Pain

These stretches are designed to help with mild-moderate neck tightness and discomfort. If you are in pain, please reach out to our office for help. We are located in historic Inman Park, Atlanta.

These exercises should not cause any pain. However, there could always be some slight discomfort. If these movements cause pain during or after the stretch, discontinue and reach out to a professional for help.

Warm-Up

Neck Rolls

We are going to start with some effortless neck rolls. We are going to stay within a pain-free range of motion. 

  1. drop your chin to your chest
  2. roll your head to your right shoulder
  3. bring your head back to the chest followed by rolling to the left shoulder
    1. We are not going into extension. If the joints of your neck our misaligned, bringing the head back into extension will make your neck pain worse.
  4. complete the semi-circle by rolling the chin back to the chest
  5. repeat this several times
  6. repeat in the opposite direction

Do this for 1-2 minutes.

Exercises

Head Rotation:

  1. Rotate your head to the right, remaining pain-free.
  2. Rotate your head to the left, remaining pain-free.
  3. Keep the head moving; no need to stop at your end range.

Repeat side to side for 1 minute

Lateral Flexion

Phase 1: Ear to Shoulder

  1. Lower your right ear down to the right shoulder. Do not lift the shoulder to meet the ear. Let the head and neck relax in this position for up to 30 seconds. Repeat on the left side.

Do this for 1-2 minutes.

Phase 2: Ear to Shoulder with added weight

-if this feels too intense, stay with phase 1

  1. Same movements of the head as phase 1, but now we add the weight of your arm to help increase the stretch. We are not pulling with the arm, simply using its weight to help improve the stretch you feel. Repeat on both sides.

Do this for 1-2 minutes.

Phase 3: Nose to armpit

  1. You will start by bringing your nose to your right armpit. (I hope you showered)
  2. Like in the previous exercise, you can use just the weight of your head for this stretch, or if needed, you can use the weight of your arm to increase the stretch.
  3. Repeat on both sides

You may also try rotating the head slightly to get a few different muscle fibers activated. Listen to your body.

Do this for 1-2 minutes.

If these do not seem to help you with your neck pain, please schedule with us here so we can get your body and nervous system functioning correctly, getting you back to doing what you love.

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