5 Great Exercises for Your Neck

You hold a lot of tension and stress in your neck and shoulders in your day-to-day life. As a result, you’re more likely to experience neck pain and headaches from overtired and strained muscles. Using a computer and frequently checking your phone can also lead to strains and pains, often referred to as tech neck.

At DMC Healthcare, talented chiropractor Bryan Weddle, DC offers comprehensive care for neck pain that interferes with your life’s quality. Dr. Weddle uses manual manipulation and spinal decompression techniques to adjust your cervical spine and bring it back into alignment.

Additionally, you can find relief from ongoing pain with massage therapy, physical therapy, and exercises you can do at home. Here are some of the best daily neck exercises that target the muscles in your neck, promoting relaxation and muscle strength. 

1.Basic neck stretch

While sitting up straight in a chair, place your feet flat on the floor in alignment with your hips. Gently bring your right ear down to your right shoulder and hold for 10 seconds.

Keep your ear to your shoulder and turn your head towards the floor, holding for another 10 seconds, before looking upward to the ceiling with another 10 second hold. Repeat on the other side.

2. Neck rotation

In a seated or standing position, hold your head straight and keep looking forward as you relax your body. Tuck your chin down to your chest and slowly move your head backward as far as it will go without pain.

Turn your head to the right and then to the left without straining, holding each stretch for 3-5 seconds. Repeat each gentle rotation 10 times.

3. Wall pushup

Stand facing a wall, leaving three feet of space out in front of you. Keep your feet at shoulder’s width apart and place your hands flat against the wall in line with your shoulders.

Begin with straight arms and gently bend your elbows to bring yourself closer to the wall. Do two sets, repeating the movements 10 times per set.

4. Clasped neck stretch

While sitting on the floor with your legs out in front of you, maintain a straight, tall posture. Clasp your hands behind your head and bring your palms gently to the back of your head. Slowly press your hands down toward your legs and tuck your chin into your chest. Hold in place for 30 seconds.

Remember to breathe in and out with each movement and only stretch as far as it’s comfortable.

5. Behind the back stretch

While lying facedown on the floor, place both of your palms on the back of your head and keep your elbows pointed outward.

Slowly extend your arms into the shape of a Y then reach your arms wide and bring them down to the sides of your body, palms facing down. After a few seconds of stretch, flip your hands over (palms up) and bring your hands into the center of your lower back. Hold in place for 2-3 seconds before circling your arms back in the reverse direction.

By committing to doing one or more of these neck exercises once or twice a day, you can keep tension out of your muscles and reduce your risk for injuries, headaches, and chronic pain.

To learn more about beneficial neck stretches and other exercises you can do to enhance your health, schedule a consultation with Dr. Weddle by calling DMC Healthcare or by requesting an appointment through the online booking system.