Neck pain is more common than you think. It can stem from all kinds of factors—wrong sleeping position, slouching while working, neck injury, neck strain from bad posture—you name it. Sometimes, diseases or disorders can also hurt your neck. Thank goodness you have plenty of options to relieve your agony. You can start by consulting with a chiropractor for neck pain in San Francisco.
Another thing you can do is practice simple neck exercises that can help restore flexibility and ease muscle tension on your cervical spine. Below are some of the recommended exercises that work to help with neckache. These neck stretches make an excellent addition to your regular workout exercises.
Many people fail to take advantage of walking when it is, in fact, among the most effortless neck and body stretching exercises in the book. It helps increase blood flow to the neck, helping it recover from damage, especially after a traumatic event or a cervical bone misalignment. We suggest walking for 10 to 15 minutes each time you take a break from your work shift. You can also schedule your walking exercise in the morning and combine it with breathing exercises to relax your body.
2. Slow Head Turns
Get your head turning smoothly again by doing gentle head turn exercises at least two times per day. Initially, moving your head may present a few challenges during the first few days you experience neck pain. However, you can gradually restore your neck’s flexibility as you keep doing gentle head turns. Follow the steps below:
- With your feet closed, stand up straight and relax your muscles
- Slowly turn your head to the right
- Hold the position for around five seconds
- Gradually shift your head to the opposite side
- Similar to the third step, you must hold the position for five seconds
- Tilt your head up and down following the same interval
3. Chin Tucks
Chin tucks are probably one of the usual neck stretching exercises used by people experiencing chronic neck pain. Primarily, this neck exercise aims to strengthen your muscles and joints. This way, you can minimize the impact of the pain and protect your neck bones, muscles, and nerves from further damage. Here are the key steps you can follow:
- Sit up or stand straight to ensure proper spinal alignment
- Slowly pull your head backward and move your chin downwards with one of your fingers
- Gradually release your head and chin from the position and resume a relaxed stance
- Repeat the steps several times, making sure that you sit or stand straight during the routine
- Feel free to do this exercise up to five times per day
To learn more about the connection between head and neck injuries and neck pain, download our complimentary e-book by clicking the image below.
4. Trapezius Stretch
The trapezius muscle controls the movement of your head, neck, and shoulders. Therefore, you want this muscle bundle to be in excellent shape at all times to prevent pain and ensure smooth movement of your head. One of your best options to care for your trapezoid muscles is the trap stretch, an exercise that focuses on back strength and spine flexibility. Here’s how you can do the trapezius stretch:
- Choose between standing and sitting
- Make sure to maintain proper posture throughout the routine
- Position your left hand on the side of your body and push down with ample force
- Then, use your right hand to pull your head and neck to the right side, flexing the neck and shoulder muscles
- Hold your position for 30 seconds before repeating it to the left side
- Repeat the routine at least 3 times each day
5. Side Twists
Last on our list of neck stretching exercises is the side twist. It involves numerous muscle fibers in your body, including those that support your neck, shoulders, and back. It also works well in easing muscle stiffness and improving your neck movements. Essentially, here are the critical steps for performing the side twist exercise:
- Sit straight with your back, shoulders and neck relaxed
- Position your right hand on the left knee and slowly twist your upper body to the left side
- Stay in this position for 10 seconds
- Return to the relaxed position
- Repeat the same moves on the right side
Combine Exercises and Visits to a Chiropractor for Neck Pain in San Francisco
Indeed, exercising is one of the best ways to get rid of the pain. It increases endorphins in the blood, making it easier to cope with an achy neck or other body parts. It also strengthens the muscles, ligaments, and tendons.
Besides trying the neck stretching exercises we enumerated, you might also find it helpful to try upper cervical care. It’s a unique approach in chiropractic care that aims to restore your neck alignment. The process aims to assess upper cervical misalignments and provide ample adjustments to ease the pressure on the neck region.
After identifying the key points where your cervical bones shifted, we can begin planning the adjustments. As a leading chiropractor for neck pain in San Francisco, Dr. Lawlor provides upper cervical chiropractic adjustments over a particular period. Sometimes, the adjustments can take weeks or months to complete, depending on the severity of the misalignment.
Start experiencing relief with the help of our office. We offer gentle and effective chiropractic adjustments to alleviate the discomfort caused by a painful neck.
Contact us via our online form or telephone at 415-362-3500 to schedule an appointment with our chiropractor for neck pain in San Francisco.
To schedule a consultation with Dr. Lawlor, call our office at 415-362-3500. You can also click the button below.
If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.