3 Stretches for a Pain in the Neck
Apr 01, 2011 12:59AM
● By Dr. Daniel Weber
Every segment of your spine has motion but when things get stiff and immobile, inflammation builds up putting more pressure on the nerves. Strained or irritated muscles can also pull the neck spine out of its normal alignment putting unwanted pressure on nerves. Try these stretches to loosen up.
Stretch #1 - Lateral Head Tilts. Start by sitting up straight or standing. Slowly tilt one ear toward that same shoulder. Tilt head until you feel a good stretch and hold the stretch for 15 seconds.
Then slowly bring head back to straight. Repeat one more times and then do the same to the opposite side.
Stretch #2 - Head Half Circles. Half circles with your neck and head with your head tilted forward and then with your head tilted back.
Start by bending your chin down slightly and roll your chin to one shoulder and then the other. Do 5-10 rolls to each side. Next, extend your head back slightly and roll one ear to that shoulder and then roll head toward other shoulder. Again, do 5-10 rolls to each side.
Stretch #3 - Modified Head Tilt. This is a more advanced version of stretch number one. When performing the lateral head tilt neck stretch, reach up with the arm on the side you are tilting towards and apply mild pressure to the head pulling it or stretching it slightly further. For example, if you are tilting your neck and head to the right, use your right hand to pull your head laterally toward your right shoulder.
Dr. Weber owns The Joint, a chiropractic place located at 3016 Lake Washington Rd in Melbourne. Each visit is only $20 and no appointment is necessary. For more information call 321-254-2828 or visit www.thejoint.com.