Eastbourne Chiropractor: Stretch Your Neck
As a chiropractor in Eastbourne I am often asked by people in and outside of the clinic, “What can I do at home for my sore neck?” Well here is something to start with, a routine to stretch your neck. It seems very basic, but can make all the difference.
Basic neck stretches
Stand in a comfortable position, slightly bend your knees and tuck your pelvis under (almost as if you are slightly sitting). Find your balance – it is a subtle position, just so you are not over curving your lower back.
Stretch your neck – Flexion
- Take a deep breath in as you bow your head forward, chin to chest, and on the out breathe return your head to neutral.
Stretch your neck – Extension
- Take a deep breath in as you look up to the ceiling, and on the out breathe return to neutral.
Stretch your neck – Rotation
- Take a deep breath in as you look around to the left, as if you are trying to look over your shoulder. On the out breathe return to neutral. Make sure your shoulders are still facing forward and you are not twisting your whole body. Then do the same to the right.
Stretch your neck – Lateral flexion
- Take a deep breath in as you move your left ear towards your left shoulder and on the out breathe return to neutral. Your right shoulder should not lift as you do this. Then do the same to the right.
Try and do this routine 3 times in a row in the morning and then do it again in the evening. You don’t need to overstretch. Your breath should be deep, slow and easy. Don’t hyperventilate! Your arms can hang comfortably by your sides.
It seems very simple but done regularly; it can really help improve your mobility.
A Strengthening Exercise for the Neck
- Lie on your back with your knees bent.
- With head still on the floor, retract your chin (to make yourself a lovely double chin).
- Lift your head, in that position, a few centimetres off the floor. I like to use a tennis ball placed between the chin and the chest so that you can measure when you’re struggling (ie: the tennis ball comes loose).
Start doing this 3 x 10seconds. When this becomes easier, you can hold for longer.
Remember – don’t overdo it. Build up your strength gradually. Check out this blog for an alternative exercise by clicking here.
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By James Revell
Call now 01323 722499