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5 Exercises for Neck Pain Relief


Neck pain is a common problem that many people experience at some point in their lives. The causes of neck pain can range from poor posture to injuries or health conditions. Whatever the cause, neck pain can be debilitating and affect your quality of life. Luckily, there are exercises you can do to relieve neck pain. Here are five recommended exercises:




1. Neck Retraction



This exercise helps to strengthen your neck muscles and improve your posture.



  • Sit or stand with your back straight and shoulders relaxed.


  • Slowly pull your head back as if you are making a “double chin”.


  • Hold the position for five seconds.


  • Release and repeat 10 times.




2. Shoulder Blade Squeeze



This exercise targets the muscles between your shoulder blades, which can help ease neck and upper back pain.




  • Sit or stand with your back straight and shoulders relaxed.


  • Squeeze your shoulder blades together, pulling them down and back.


  • Hold the position for five seconds.


  • Release and repeat 10 times.




3. Chin Tucks



Chin tucks help to stretch and strengthen your neck muscles and improve your posture.




  • Sit or stand with your back straight and shoulders relaxed.


  • Gently tuck your chin in towards your chest without moving your head forward.


  • Hold the position for three seconds.


  • Release and repeat 10 times.




4. Head Turns



Head turns help to stretch and strengthen the muscles in your neck and upper back.




  • Sit or stand with your back straight and shoulders relaxed.


  • Slowly turn your head to the right as far as comfortable.


  • Hold the position for five seconds.


  • Repeat on the left side.


  • Repeat the sequence five times on each side.




5. Shoulder Rolls



Shoulder rolls help to relieve tension and stiffness in your neck and shoulders.




  • Sit or stand with your back straight and shoulders relaxed.


  • Slowly roll your shoulders forward and up towards your ears.


  • Hold the position for five seconds.


  • Roll your shoulders back and down.


  • Repeat the sequence 10 times.




In conclusion, neck pain can be treated and prevented by doing regular exercises that target the muscles in your neck, upper back, and shoulders. These exercises are easy to do and require no equipment, making them ideal for doing at home or at work. If you experience severe or chronic neck pain, consult your doctor for proper diagnosis and treatment.


Nostos Chiropractic is a south Calgary chiropractic clinic. We offer gentle, effective chiropractic techniques and love to help people overcome pains and symptoms that are holding them back. Our doctors have each taken advanced training and offer unique services such as baseline concussion testing and concussion management, chiropractic for dogs, and more. If you'd like to book a consultation to find out what Nostos can do for you, click the link below.


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