The Best Neck Pain Relief Exercises | Chiropractor for Neck Pain in West Omaha, NE
Hey there! I’m Dr. Jeremiah Sample from Family First Chiropractic. Today, I’m going to demonstrate three exercises to help relieve your neck pain. According to a Harvard study—yes, the school people attend when they can’t get into the University of Nebraska (Go Huskers!)—up to 80% of the U.S. population will experience neck pain at some point in their lives. In fact, more than half of the population experiences neck pain at least once a year. You’re definitely not alone in this. Let’s dive into the exercises.
Exercise 1: The Gravity Stretch
This is a simple exercise designed to relieve tension:
- Position: Lay on your back on the floor, arms at your sides, feet naturally open.
- Action: Breathe naturally, keep your shoulders down, let your stomach relax, and gently roll your head from side to side.
- Repetition: Do this 10 to 15 times. This should be so relaxing that your jaw hangs open.
Exercise 2: Neck Four Ways
This exercise helps strengthen and flex the muscles of the neck:
- Setting Shoulders: Raise your shoulders up for two seconds, pull them back for another two, then let them drop to a natural position.
- Chin Tuck: Slightly tuck your chin to maintain a neutral head position.
- Directional Pressure: Press your hand against your head and push back with your head for up to 10 seconds, first one side, then the other, and repeat for the front and back.
- Breathing: Keep breathing naturally throughout the exercise.
- Repetitions: You can do this up to three times.
Professional Advice
If you’re experiencing neck pain frequently—annually or every couple of years—it’s crucial to consult with your chiropractor. They can check for any subluxations or other issues that might be contributing to your pain. Often, neck pain results from a combination of macro traumas (like car accidents or falls) and micro traumas (such as poor posture while using a phone, driving, or working).
These exercises are part of a comprehensive approach to managing and reducing neck pain. If you have questions about your neck pain, or if someone you know is suffering, please leave a comment below, and we’ll reach out to help. Remember, consistent practice and professional guidance are key to effectively managing neck pain.
