Exercises you can do to help with neck pain.

I often see patients suffering from neck pain caused by a variety of reasons such as poor posture, stress, or a neck injury. While professional medical treatment is important, there are also simple stretches and exercises you can do at home to help alleviate neck pain and prevent it from worsening. Learn more about the neck anatomy and how we treat in my post here and here.

Before starting any stretches or exercises, it’s important to consult with your physician to make sure they’re appropriate for your condition.

1. Neck Stretch

The neck stretch is a simple stretch that can help relieve tension in your neck muscles. To perform the neck stretch, stand or sit up straight with your arms down at your sides. Gently tilt your head to the right, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the left side.

1. Shoulder Roll

Shoulder rolls can help relieve tension in your neck and shoulders. To perform a shoulder roll, stand or sit up straight with your arms down at your sides. Shrug your shoulders up towards your ears and roll them back in a circular motion, completing 10 rotations. Then roll your shoulders forward in the opposite direction for another 10 rotations.

1. Chin Tuck

The chin tuck exercise can help improve your posture and relieve tension in your neck. To perform the chin tuck, sit up straight with your shoulders relaxed. Gently tuck your chin towards your chest, making sure not to tilt your head forward. Hold for 5-10 seconds and repeat 10-15 times.

1. Scapular Squeezes

Scapular squeezes can help improve your posture and reduce neck pain. To perform scapular squeezes, sit up straight with your arms at your sides. Gently squeeze your shoulder blades together, hold for 5-10 seconds, and then release. Repeat 10-15 times.

1. Wall Angels

Wall angels can help strengthen the muscles in your neck and shoulders. To perform wall angels, stand with your back against a wall and your arms at your sides. Slowly raise your arms up, keeping them against the wall, until they reach shoulder height. Hold for a few seconds and then lower your arms back down. Repeat 10-15 times.

By incorporating these stretches and exercises into your daily routine, you can help prevent and alleviate neck pain. If you experience any pain or discomfort while performing these stretches, stop immediately and consult with your physician. With proper treatment and regular stretching and exercise, you can reduce your risk of developing neck pain and improve your overall quality of life. If these basic stretches do not help, try acupuncture for relief.