Whether you suffer from occasional neck pain or your pain is chronic, doing regular exercises to keep your muscles from becoming tense will do wonders for your discomfort. Neck exercises are easy, can be done anywhere, and with a bit of time become part of your daily routine. When you incorporate the following exercises for neck pain on a regular basis, your pain is almost guaranteed to lessen. If, however, it does not, you may want to visit a chiropractor for neck pain.
Seated Clasping Neck Stretch
While sitting with your back straight, intertwine your fingers and place them against the back of your head, just above your neck. Let your chin dip toward your chest. Then, gently press down with your hands, bringing weight against your cervical spine. As you do this, squeeze your palms together to elevate your skull away from your shoulders. You can hold this position for thirty seconds at a time.
Seated Neck Release
While sitting with your back straight, use one arm to reach over the top of your head. Place your hand, palm-side down, against your ear. Meanwhile, allow your opposite arm to extend downward toward your knee. Then, apply gentle pressure at your ear to pull your head toward your shoulder. Repeat the process on the opposite side, holding each stretch for approximately thirty seconds.
Behind-the-back Neck Stretch
This is a standing stretch. Keep your feet hip distance apart and your back straight. Then, reach both of your arms back behind you, clasping your right wrist with your left hand. Allow your left arm to straighten your right, slightly pulling it away from your body as you do so. If you want a deeper stretch, you can lower your left ear toward your shoulder. Repeat the process with the opposite arm, holding each side for approximately thirty seconds.
The Corner Stretch
Stand about two feet away from the corner of the room, facing the corner. With your feet together, slowly lean forward so that each of your forearms is pressed against each wall. Your elbows should be a little below shoulder height. Begin to lean in toward the wall as far as you can, feeling the stretch through the front of your shoulders and chest. If you want a deeper stretch, you can move your feet a little further from the wall. Hold this stretch for thirty seconds to a full minute at a time.
If you have a yoga mat, it will be useful during this stretch. It is, however, not necessary. Just be sure you’re comfortable and not hurting yourself while performing this yoga stretch.
While lying flat on your back, bring your arms straight against your body with your palms to the floor. Bend your knees so that your feet are flat on the floor, about hip-width apart. Push your palms into the floor while lifting your hips. Begin shifting your weight from one side of your body to the other, creating a rocking motion to bring your shoulder blades together. Hold the stretch for about thirty seconds. Once done, lower yourself to the floor and hug your knees to open up the back.
Once you master a basic bridge while lying down with your hips elevated, clasp your hands beneath your pelvis for added difficulty.
If, after trying these stretches, you’re still bothered by discomfort, be sure to visit your chiropractor for neck pain in Garden City, Michigan. At Michigan Chiropractic Specialists, your comfort is a top priority.