The neck is a vital part of the human body, given that neck muscles can help many people better work out how their bodies’ overall structure is affected by various factors and what muscle groups specifically play important roles. For this reason, taking care of your neck by relieving any pain that it goes through is deemed to be important. However, there are times where people experience pain within the neck area, and are not able to find measures on how to relieve them. Not unless they visit an actual physical therapist, or even a chiropractic expert. And upon visiting, apart from being able to get treatment from the experts, they will also be recommending several chiropractic stretches so you will know what to do in case mild neck pains will recur.
Alleviating Neck and Shoulder Pain
Generally, when it comes to alleviating neck and shoulder pain leading to stiffness and discomfort, people would rather seek treatment from a chiropractor than having to take painkillers and muscle relaxants. These medications just relieve the pain temporarily. But quality chiropractic care can address the root reasons of your condition. Stretching for neck and shoulder discomfort is another alternative that should be investigated.
In your daily life, you hold a lot of tension and stress in your neck and shoulders. And as a result of overworked and strained muscles, you are more prone to suffering from neck pain and headaches. And since the neck is an area that is frequently injured, both minor and serious, chronic stiffness may occur. It may be caused by falls, vehicle accidents, awkward posture, or even aging. Chiropractors can adjust your neck and help you regain some of its natural mobility. However, if you are to address the problem on a daily basis, it might help with pain relief and flexibility in the long run.
Chiropractic stretches can be done while standing, sitting, or even while lying down. So there is no reason for you to miss doing any of these, and it will always be possible to perform wherever you are, in areas you feel more comfortable at. They are really effective in alleviating neck pain, particularly if they are done properly.
Basic Neck Stretches
Of course, experts will recommend you to perform the basic chiropractic stretches for your neck first. It must be done so it can adjust to the following ones you will do. In this process, you have to place your feet flat on the floor, in alignment with your hips, while sitting up straight in a chair. Bring your right ear down to your right shoulder and hold it in place for 10 seconds. Then, keep your ear to your shoulder and turn your head towards the floor for another 10 seconds, then look upward to the ceiling for another 10 second hold. Repeat on the opposite side for a couple of times, until you feel that your neck is adjusted for the following exercises to come.
Neck Rotation
After doing the basic neck stretches, you must try to motion your neck into a rotating movement. It can aid in the relief of neck tension on the sides and back. It can even increase mobility in your neck. And to do this, you must hold your head straight and keep looking forward. Do this while relaxing your body in a seated or standing position. Tuck your chin towards your chest and carefully move your head backwards as far as it will go without hurting yourself. And without straining, turn your head to the right and then to the left. All while holding each stretch for 3 to 5 seconds. Each gentle rotation should be repeated at least 10 times.
Wall Push-Up
Another type of effective chiropractic stretches would be wall push-ups. They are less demanding than traditional push-ups, making them appropriate for anyone with chronic neck problems. This workout reduces shoulder and neck discomfort while strengthening the muscles that support the shoulders and cervical spine.
To perform this type of stretch, you must stand with your back against a wall with approximately three feet of space in front of you. Maintain a shoulder-width distance between your feet and place your hands flat against the wall in line with your shoulders. Bring yourself closer to the wall consequently by starting with straight arms, then softly bending your elbows. Do at least two sets of ten rounds of each movement.
Clasped Neck Stretch
The sitting neck clasp stretch is a straightforward yet efficient approach to reduce neck pain. This moderate exercise extends and mobilizes the small cervical spinal joints in your neck. As well as stretching the muscle fibers that run from the base of your head to your upper back. It can be done by anyone, regardless of flexibility. This stretch does not require advanced mobility, and does not take up a lot of time or space. It is ideal for anyone who has neck stiffness or tightness and needs a quick stretch to relieve the discomfort.
To do this, you have to maintain a straight, tall posture while sitting on the floor with your legs out in front of you. Bring your palms to the back of your head and clasp your hands behind it. Tuck your chin into your chest and slowly press your hands down toward your legs. Hold the position for around 30 seconds. Remember to breathe in and out while you stretch, and perform it as far as you feel comfortable.
Key Takeaway
By having to perform these chiropractic stretches that were recommended by experts regularly, it will ensure that you will have a healthy neck mobilization, making your movements much easier. You can be able to keep tension out of your muscles. Also, it may even reduce the risk for injuries, headaches, and chronic pain. Moreover, these chiropractic stretches are performed as part of chiropractic therapy. Stretches to reduce tension in the neck and shoulders are beneficial in releasing tension and increasing movement when done safely and carefully.
