Neck Stretches & Exercises for Neck Pain
Up to 70% of people will experience neck pain at some point in their lives, and it can even happen without a specific injury. Long lengths of time spent sitting, relentless smartphone scrolling, or car accidents might all be contributing factors.
Your body can retain its resilience if its neck and back muscles are strong and flexible. Stretching the upper back and neck is a crucial part of building these muscles' strength and treating neck discomfort.
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Are you interested in learning how physical therapy might relieve your neck pain? Request a free screening now, and we'll help you get started on the road to recovery.
Neck stretches you can do
Here are some additional tips for maintaining good posture and lowering your risk of injury:
Moving about a lot We were designed to move. As a result, prolonged sitting will cause your neck and back muscles to become tight. Every 15 minutes, sit up straight or stand tall for 5 to 10 seconds.
Use a workspace that is ergonomic. Workstations are not all made equal. Make sure to utilize a keyboard and mouse if you use a laptop. Get a workstation or table, an ergonomic chair, and/or a second monitor in cooperation with your employer. Also, make sure to position any additional monitors at eye level.
Regularly stretch your back and neck. Stretches for a stiff neck or a tight back are easy to incorporate into your daily routine and can significantly improve your everyday symptoms and quality of life.
For neck pain, use the following stretches. Perform each stretch one to two times daily for 5 to 10 repetitions, holding each for 5 to 10 seconds, to get the most benefit from the following exercises. While stretching, remember to breathe.
The six most effective neck stretches
These six stretches can help with neck and shoulder pain. Use these stretches to strengthen these vital muscles and support good posture.
1-2 times a day, carry out these six stretches
Hold each stretch for five to ten seconds.
Repeat each stretch five to ten times.
When doing these neck stretches, as well as any stretching or exercise, breathing is crucial. Recall to breathe in when working out and out while relaxing. You'll benefit most from these stretches for neck and shoulder pain if you breathe correctly.
Chin Tuck: Tuck your chin in while maintaining an elevated chest position.
Stretching the ear to the shoulder involves lowering it toward the same shoulder while keeping it aligned with it to prevent a forward head position. Repeat on the opposite side.
Doorway Stretch: Place your hands outside of your shoulders at around shoulder height while standing in a doorway or corner.
Stretching the upper back while sitting in a chair requires bringing the shoulders back and down. Put your hands behind your head and extend your upper back over the chair as you sit up straight.
Pulling your head back gently toward the same axilla is known as an "ear-to-shoulder pull" (armpit).
Shoulder Blade Squeeze: Try to slide your shoulder blades down toward your waist by squeezing them together.
You can start by doing any one of these six stretches to loosen up your neck, shoulders, and upper back. Our physical therapists will help you create a strategy to accomplish those objectives, lessen your pain, and gradually strengthen your muscles, though, if you feel like you need more direction.
What to expect from physical therapy
When you schedule a physical therapy appointment, an assigned physical therapist will perform a complimentary screening and assessment. The physical therapist will perform a thorough evaluation and discuss your current mobility and symptoms, pain or discomfort, and personal goals.
If you have a question about our physical therapy, call us and we'll provide our professional opinion. We are ready to support you during your healing journey.
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