We all have experienced our neck being tight. This could be from holding an incorrect posture for too long, sleeping in the wrong position, or even looking down at a phone for an extended period.
All these scenarios put extra strain on our neck, leaving it stiff and uncomfortable. One of the most common remedies is to see a chiropractor for neck pain, but there are also exercises you can do to help relieve a stiff neck.
The Double Chin
This is an easy exercise that can be done anywhere and at any time. Either sit or stand straight. Put two of your fingers on your chin. Do not tilt your chin, but instead gently push in and back to make a double chin. Hold for two seconds and repeat these 10 times.
This exercise is excellent, especially for those who work on computers. Staring at computer screens often has us leaning forward with our necks to see the screen better, putting more tension on our neck and spine. The double chin exercise helps realign the neck and spine and resets the muscles in the neck. It lengthens the spine and stretches the neck.
Seated Neck Release
Start by either sitting on the floor with your legs crossed or sitting in a chair with your feet on the ground. Stretch out your right arm beside your right knee or to the right side of the chair. Put your left hand on top of your head and carefully pull your head toward the left. Only use gentle pressure and slowly increase the stretch.
For a deeper stretch, hold your right knee or the front of the chair, which helps stabilize your torso and isolate the neck area. Hold each side for 30 seconds. This exercise targets the muscles in the side of your neck and can relieve the tension there.
This classic exercise allows you to easily modify how much you want to stretch the back side of your neck by increasing the height that you lift up your hips.
Lie down on your back and have your arms laying on your sides facing down. Bend your knees and put your feet on the ground with your heels as close as you can to your butt while keeping them parallel and about hip-width distance from each other. Now, lift your hips up off of the floor and hold for 30 seconds, extending through your arms. Move your weight side to side and try to squeeze your shoulder blades closer together. Try to lift up higher as the time progresses. Then, slowly lower back down to the ground and finish the stretch by hugging your knees up to your chest.
Forward and Backward Tilt
Here is a simple exercise that can be done anywhere. Move slowly and smoothly when performing this exercise. You can choose to stand or sit.
Keep your head over your shoulders and your back straight. Slowly bring your chin down toward your chest and hold this position for 15-30 seconds. Relax your neck, then slowly bring your head back up straight. Next, tilt your head back and chin up toward the ceiling, holding for 10 seconds. Slowly move your head and neck back to the normal position. Repeat 10 times.
While these exercises can definitely help, it might not always be enough to get rid of a stiff neck. In this case, a chiropractor can help. They can get to the root of the problem and determine which joints in the neck are stiff and locked up.
Chiropractors can help restore motion to a tight neck by freeing the locked joints, and restoring your range of motion, and eliminating discomfort. A chiropractor for neck pain in Waterford, MI can help you loosen up your neck and help you start feeling better.