Exercises to Relieve Neck Pain

Whether your neck is sore from too much screen time, a car accident, exercising, or sleeping oddly, we all know that it can be, well, a pain in the neck.

When it comes to neck pain, it’s important to not just treat the site of the pain, but to find and correct the underlying cause — this is why chiropractic is so important! We identify the source of the pain and correct it, so that not only does your neck pain go away, but your entire body functions better than before.

Often, neck pain is caused by misaligned hips, vertebrae, shoulders, or poor posture. This causes the muscles in the back and neck to tighten up and cause neck pain and stiffness.

The series of exercises below is intended to be done between chiropractic visits, as you cannot get rid of neck pain permanently if you refuse to treat it at its source. Follow the sequence of exercises below for temporary neck pain relief, and call our office today to schedule your adjustment!

Exercise 1: Static Back

1. Lie on the floor with your legs on a chair, with both your knees and hips at 90 degrees
2. Place your arms on the floor at either 45 degrees or shoulder level with your palms up

This exercise puts your head on the same plane as your shoulders and allows your back and neck muscles to relax. Stay here until your back is able to relax into the floor, usually 5-10 minutes.

Exercise 2: Static Extension Position

1. Start on all fours with your wrists under your shoulders and your knees under your hips
2. Walk your hands out in front of you, about 6 inches, and shift your body forward so your shoulders are right over your wrists and your hips are about 6 inches in front of your knees
3. With your elbows locked out straight, let your shoulder blades collapse together, your head hang, and your neck to release
4. Relax your stomach and arch your lower back
5. Hold for 2 minutes (keep your elbows straight!)

By letting your head hang while keeping your elbows locked out while your shoulder blades collapse together, you’re unlocking your shoulder girdle, which is probably stuck in a forward position. You’re also repositioning your spine and hips!

Exercise 3: Static Wall

1. Lie on the floor and back up all the way to the wall with your legs straight up, feet hip-width apart
2. Pull your toes back and tighten your thighs
3. Hold for 3 minutes

This exercise allows the muscles in your neck and back to release as your thoracic back extends against the hard surface of the floor.

Exercise 4: Sitting Floor

1. Sit in the floor with your back against the wall and your feet hip-width apart
2. Pull your shoulder blades together and down, tighten your thighs, and pull your toes back. Your head should be touching the wall and your feet should be straight
3. Hold for 3 minutes

This exercise activates muscles in your shoulders and upper back that keep your spine and shoulders where they belong.

Exercise 5: The Frog

1. Lie on the floor with your feet together and your knees apart
2. Have your palms up on the floor at 45 degrees to your body
3. Sit there and relax for 2 minutes. Your back will arch off the floor — let it happen

This stretch releases the muscles of your groin and inner thighs. As you breathe in this position, you’ll feel the muscles of your neck, jaw, and back relax!