3 Neck Pain Stretches All Giraffes Swear By | Chiropractor for Neck Pain in West Des Moines, IA
Hello everyone, Dr. Caleb Grose here from Truth Family Chiropractic. Today, I’m excited to share with you some key exercises that we utilize to alleviate neck pain and help retrain the muscles along your spine to achieve that optimal 45-degree curvature we often discuss.
Exercise 1: Cervical Traction Units
Setup and Execution:
- First, align the top portion of the unit with your chin to ensure it’s positioned correctly—neither too high nor too low.
- Place the unit snugly against the back of your neck.
- Grip the handles firmly and perform a light squat, holding this position for about five seconds.
- Repeat this movement for about 30 reps. This exercise not only stretches the muscles effectively but also facilitates the flow of cerebrospinal fluid, enhancing joint mobility.
Exercise 2: Spinal Rolls for Retraining
Method:
- Utilize our specialized rolls designed to retrain spinal muscles, ensuring better adjustment hold and reducing nerve pressure.
- Place a larger roll under your neck while lying on a flat, hard surface.
- Position the roll so that it sits just above the prominent base of your neck, where you start to feel the natural curve.
- Relax in this position for 20 minutes on and then take a break. This duration is crucial for effectively retraining your muscles to maintain the desired curvature.
Exercise 3: Lateral Neck Stretches
Stretching Technique:
- Tilt your head to one side and use your opposite hand to gently pull your head further toward your shoulder, focusing on stretching the side muscles of your neck.
- To vary the stretch, look towards your shoulder as you pull, or for an additional stretch, tilt your head down to target the upper traps.
- Hold each stretch for about 20 seconds, repeating on both sides to ensure balance.
These exercises are integral to not just temporary relief but long-term correction of postural issues contributing to neck pain. By incorporating these into your routine, you can significantly enhance muscle function and spinal health. If you have any questions or need a demonstration, feel free to visit us at Truth Family Chiropractic.
