Stretches

This blog is going to outline some of the best stretches to start taking care of your posture, neck strain and headaches. Our next blog post will outline the best strengthening exercises to help with pain.

The neck, your cervical spine, takes on so much pressure these days. There is increased demand on this area from computer work, smart phone use and driving. It is leading to a change in our normal postural alignment referred to as forward head posture. This posture, strains all the muscles and joints of our neck leading to an increase in neck pain, headaches, pinched nerves, degenerative disc disease and decreased function of some of the most important nerves and organ systems we have.

It is important to implement a regular self care routine focusing on stretching and strengthening of the area. You will also want to see your chiropractor and other health care practitioners regularly. A chiropractic adjustment helps to maintain proper motion and alignment of the area. This helps you to build your exercises on a correct and healthy frame (the root of the problem).

Stretches

Hold all stretches for 20 – 30 seconds and repeat twice, 2-3 x/day.

Scalenes: Sit with your right hand holding edge of chair. Place your left hand over your right collarbone to stabilize. Pull chin back, tip ear toward left shoulder, turn to look over left shoulder and hold. Repeat on right side.
Part 2: Begin in the same position, but now tip left ear to left shoulder, and tip head back as if drinking out of a cup. Repeat on other side.

Upper Trapezius: Sit with right hand holding edge of chair. Move chin towards chest, tilt your left ear toward your left shoulder turn right to look up toward the ceiling. Left hand can be used for overpressure – DON’T PULL. Repeat on right side.

Levator Scapulae: Sit with right hand holding edge of chair. Tip chin towards chest, tip ear toward your left shoulder and nose toward your left armpit. Left hand can be used for gentle overpressure- DON’T PULL. Alternate side.

Pectoralis: Stand either in a doorway or facing a corner. Place your palms/forearms on each side of the corner of a doorframe (or do one side at a time). Place one foot in front of the other and lean your chest forward and hold. Support your body with your legs, not with your arms. Keep your head and chest up in a good posture.

Hope these stretches help and stay tuned for our neck strengthening series next week!

To book a chiropractic visit to get a more specific look at your neck complaint click here