7 Most Effective Exercises for Neck Recommended by Chiropractors

Does your neck pain persist even after taking all the necessary measures? Have you consulted with any chiropractor? If you are considering consulting with any chiropractor in Florida to treat your back and shoulder pain, you can go ahead with full faith. Chiropractors undertake spinal treatment to release pain in joints and musculoskeletal system. If you are skeptical of their treatment process, you must check a few exercises recommended by chiropractors. This article discusses those exercises. Please continue reading to get relief from pain by taking small measures.

1. Neck Range of Motion

This exercise helps to soothe neck pain and improve neck muscle flexibility. Chiropractors in Florida recommend this exercise to relieve back pain or shoulder pain.

Method:

Sit comfortably while touching the ground with your feet. You should sit straight to avoid developing any aches while doing the exercise. Put the hands by your side. Look straight up at the ceiling and hold the position for 2 seconds. 

Slowly bend the head and look at the front. After a pause, bend the head down forward to your chest. Hold this position for 2 seconds. 

Then lift the head up and look at the front. Now, turn your head right and place it parallel to your right shoulder. Hold this position for 2 seconds. 

Again, slowly turn the head and look at the front. After a pause, turn the head left and place it in parallel with the left shoulder. Hold the position for 2 seconds. Repeat all these movements ten times to get a better result. 

Chiropractors in Florida consider this exercise a very basic one. However, if the neck and shoulder are severely hurt, people find it difficult to continue their work. Therefore, even if you are fit and fine, you should do this exercise slowly as the neck muscles are very tender in nature. 

2. Neck Stretches To Treat Trapezius Muscle

Chiropractors in Florida recommend that this exercise be performed under experts’ supervision. However, Chiropractors also suggest that if you suffer from severe shoulder or back pain and need immediate relief, you can also perform this exercise at your workplace. 

Method:

Sit straight and put one hand under your buttock. Suppose you are putting your left hand under your buttock to stabilize it. You must tilt the head towards the right shoulder as far as you feel the stretch. If you want to put more pressure on stretching, you can use your right hand to tilt your neck more toward the right shoulder. Stay in the stretched position for 30 seconds. Repeat the same process with the other side.

This exercise will offer you a relaxed feeling. When you do the stretching, the nerves respond more actively. It helps to reduce inflammation in the neck or shoulders and soothes the pain. If you do a hectic job at work, doing this exercise regularly will help you focus more. 

3. Stretches for Neck and Shoulders

Chiropractors in Florida suggest a grounded tuck stretch for shoulder and neck pain. When you are suffering from a headache due to shoulder and neck pain, this exercise will help you relieve the ache.

Method:

To do the exercise, you must lean on the floor by touching the floor with your forehead. Now, align your hands by your side and relax. After this, make a double fist with your hand and place it behind your head but above the neck. Now, try to move your head up while putting pressure on the fist to keep it down. This way, you will provide thrust in your shoulder and neck. Continue this process for 20 seconds. After this, rest your body in a normal position by touching the floor by your backside.

This exercise offers you instant relief from headaches developed due to neck or shoulder pain. However, be cautious if you are suffering from vertigo or spondylitis. 

4.  Neck and Upper Back Stretches

Chiropractors in Florida recommend this exercise for shoulder pain which requires manipulating the neck and upper back portion. Chiropractors use various other techniques to soothe shoulder and back pain. However, you should practice this exercise after consulting a chiropractor in Florida, as they recommend it to take the utmost benefit of chiropractic treatment.

Method:

Place your palms at the rear side of your heads. Using the palms, put pressure on the back of your neck to bend it towards the thigh. Tuck your chin into the chest area. While doing this, you must sit intact on a chair or place so that your waist is well-supported and your feet touch the ground. 

Using the heels of the palm puts more pressure on the back side of your head. While putting pressure, follow the technique of putting pressure and releasing it repeatedly so that the neck and shoulder muscles function properly. 

This exercise will help you get rid of neck pain. You will be able to reduce the strain on your shoulders. If you are suffering from neck pain due to inflammation, you will be able to reduce pain gradually. 

5. Exercises for Neck and Chest

Tight chest muscles lead to rounded shoulders and poor posture. If you work by sitting at a desk for an extended period, you might develop a habit of leaning forward. Chiropractors in Florida say poor sitting posture can be the reason for shoulder or back pain. But this exercise can help you release tight chest muscles and eliminate neck pain.

Method:

To do the exercise, you must find a wall in the room. Put both forearms on the wall to form a 90-degree angle with the elbow. Now lean forward until you feel that your muscle stretches. Hold this position for 15 seconds. Then, relax and repeat three times.

This way, you will get rid of issues related to rounded shoulders. You will develop better neck health. If you are suffering from neck pain, it will go away. 

6. Levator Scapulae Muscle Stretch

The reputed chiropractors in Florida recommend this exercise to release neck and shoulder pain. It is an easy exercise you can practice at your workplace or home.

Method:

Sit straight with the fleet touching the ground. Put your left hand behind the back by touching the elbow of your right hand. Turn your head to the right side by bringing the nose towards the opposite shoulder. You must feel the pressure in your neck. Continue this position for 30 seconds. Repeat the process with the alternate side.

7. Stretches to Strengthen Your Neck

Method:

To do this exercise, you must lie down on the floor. Fold the knees and put them close to the bottom. Ensure that the feet are just hips away. Now hold the neck by the palms. While bending the knees as instructed, try to lift the heads with the force of your palms. Do not try to touch the knees with your heads. Just lift the head slightly towards the knees and hold the position for 20 seconds. Release the position and rest your head on the floor. But do not relax your legs. Continue this ten times repeatedly. It will help you release neck pain and feel energetic. 

 

These are the seven most effective exercises which can ensure better neck, shoulder, and back health. You must take necessary caution while practicing these exercises. You should not put too much pressure on yourself. If any pain persists after regularly doing these exercises, you must consult a reputed chiropractor in Florida. Remember, the neck is a very tender portion of the body. It is the bridge between the body and the head. Therefore, you must be careful in treating your neck with the recommended exercises.

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    7 Most Effective Exercises for Neck Recommended by Chiropractors