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Exercises/ Neck pain

6 Simple Exercises to

Stop Neck Pain Fast

With over 70 percent of Americans experiencing significant neck pain at some point in their lives, more and more residents are looking for stiff neck treatment options.  A study in the Annals of Internal Medicine recently found that 6 neck exercises done on a regular basis brought neck pain relief. So what or who is the real culprit: Forward Head Posture

   With many years in practice we’ve found that most neck problems are caused by improper posture – both when you’re at home and in the office/at work.  Unfortunately, an average head weighs 10 pounds (which is kind of heavy if you’ve ever picked up a 10 pound weight) when it’s positioned directly above your body, but here’s where it gets dicey. For every inch your head moves forward, like when you slump, or sit at a function for too long, it gains 10 pounds in weight.  

   This puts an enormous amount of pressure on the neck and upper back and can result in stiff neck, neck pain and headaches.

   We treat stiff necks here.  First we examine the joints in your neck to determine what areas are locked up or stiff.  They we align your spine to restore motion to those joints – freeing up the joint so that your bones can bend and move as your body bends and moves.

   Simple stretching exercises can provide relief for people who are experiencing mild or moderate discomfort.

   These movements use neck retraction which helps the joints and muscles work together.  The scientists who tested the movements at the Center for Clinical Studies at Northwestern Health Sciences University found that a series of 6-8 times a day may prevent stiff neck from ever occurring.

Here are the Six Movements Below:

  • Neck Retraction – Bring the head straight back, keeping your eyes forward then return to a neutral position.

  • Head Drop – Tip your head back as far as it can comfortably go pointing your chin toward the ceiling.  Return to a neutral position.

  • Side Bend – Reach over the top of your head with your left hand and gently pull your left ear to your left shoulder.  Repeat for the right side.

  • Rotation – Turn your head to the left so that your nose is over your shoulder.  Return to a neutral position.  Repeat on the right side.

  • Flexion – Clasp your hands behind your head and guide the head down – bringing your chin toward your chest.

 Shoulder Blade Pull – Bend raised arms at 90 degree angles.  Relax your shoulders and squeeze the muscles between the shoulder blades.

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