Phone: 712-732-3349 - Redenbaugh Chiropractic: 800 Oneida St, Suite B Storm Lake Iowa 50588
Neck Pain Exercises
First of all, if you are injured in an accident and have neck pain or any other pain you must be evaluated by a doctor before beginning any recovery exercise program. This information is presented for informational purposes only.
That said, I would like to share some of the exercises I have patients perform in my office.
1. Neck Side-Tilt Exercises
Sit up straight with your spine erect, shoulders pulled back slightly and your shoulders relaxed. Be sure to engage and tighten your abdominal muscles while performing these movements. Hold this position throughout the entire movement of these exercises. Keep your chin tucked in slightly, but not in an uncomfortable or painful position.
Performing the exercises:
- Take a long deep breath in through your nose and hold it.
- Bend your head in a slow and steady manner. (3-5 seconds)
- Tilt your head as far as possible without forcing any additional movement. (Be certain to look straight ahead and avoid your head protruding forward)
- While holding this position, bring the hand up on the same side as the direction your head is tilted.
- Apply a gentle and steady force to your head to encourage movement in the same direction as the tilt.
- Gently exhale your breath through your mouth with pursed lips (like you are kissing somebody).
- (Avoid straining and remain relaxed throughout this entire movement)
- As you exhale focus on relaxing all the muscles in your neck and shoulders.
You should feel a pull on the opposite direction of where your head is turned, but no pain.
STOP IF YOU FEEL SHARP PAIN!
And be certain to let your doctor know as this may be a sign of more serious problems.
If you have any questions on this exercise, leave a comment below. If you recently been injured or have a history of injury(ies) it is good to get a spinal check-up evaluation.
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