#1 Neck Pain Exercise – Proven Relief | Chiropractor Mechanicsville VA

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The #1 Neck Pain Exercise –
Proven Relief

Neck pain can occur for many different reasons, but what can you do about it?  That’s the BIG question!  Exercise training is an important part of the chiropractic management process.  Let’s take a close look at which exercises are MOST important with respect to self-management strategies.

There are several goals or reasons to perform neck exercises.  We will break these down into four main categories:  Posture, stretch, strengthening, and coordination.

POSTURE:  The biggest culprit in this category is the forward head carriage.  If you look around a crowded airport, bus stop, train station, or mall, you can see MANY examples of this.  In fact, this faulty posture is estimated to occur in 66-90% of the population!  Also, forward head posture is STRONGLY associated with decreased respiratory muscle strength, which can reduce lung capacity and our ability to breath by as much as 30%!  It’s also linked to tension headaches, altered eye and ear function, high blood pressure, and over time it can lead to arthritis, herniated disks, pinched nerves, and more.  The “classic” appearance is the position of the head is too far forward, the shoulders roll forwards and the upper back sticks out.  Did you know that for every inch the head glides forwards from the proper position, there is a 10 lbs increase of weight that the neck and upper back muscles have to hold up?  Using an average 12 lbs head, a 5 inch forward head carriage places an extra 50 lbs of weight on the upper back and neck muscles for a 62 lbs total!

So, LET’S FIX IT!

Here is one exercise that may help your posture:  Look straight ahead and 1) Tighten your core by performing an abdominal brace.  This is done by contracting your belly muscles so that when you poke your thumbs into your sides and front, you feel a firm abdominal muscle wall.  You don’t have to “brace” at a 100% maximum.  Shoot for 25-50% or just enough to feel the muscles contract.  Relax and contract several times so you’re sure you can feel the muscles tighten up.  Keep a curve in your lower back when you do this (don’t slouch).  2) Lift your chest – don’t just tuck your head back!  This will improve the rounded shoulders and slouched upper back posture.  Think of lifting your chest towards the ceiling more than just sticking it out.  Notice in a mirror how much improvement occurs already! 3) Perform chin retractions – do 10 retractions every hour (set the timer on your cell phone to remind you)!  Do this gently, slowly, and to a firm end-point of movement.  If you feel like you are creating a “double or triple chin,” you are doing it right!  If you do the ten reps every hour, then in an eight hour work day, you’ll have done 80 posture corrections!  This is a GREAT way to “re-program” your nervous system and when you find yourself doing this WITHOUT THINKING, it will have become a new (and good) habit!

If you’d like a FREE illustrated chart of 12 strengthening, flexibility, and coordination exercises for your neck, enter your name and e-mail address in the form below.  We’ll send you a copy!  Perfect for printing and posting to your “workout wall”.  We respect your privacy and will NEVER share your information with a third party.

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Related Articles:

How Chiropractic Helps Neck Pain:  We all know what it’s like to have neck pain, whether it’s after a long drive, pinching the phone between the head and shoulder, stargazing, or from talking to someone who is seated off to the side. There are many causes of neck pain, but how do chiropractic adjustments help neck pain? Let’s take a look. . .

Surgery For Neck Pain Inevitable?:  In a 2015 study addressing this very question, the authors compared a non-surgical physical therapy approach using neck-specific general exercises, neck pain relief, coping strategies, and improving self-management strategies versus surgery with post-surgical physical therapy.  Twelve months following the conclusion of treatment, they found. . .

Neck Pain Dangers – When To Wait And When To Get Help:  While neck pain is often not serious or life-threatening, there are causes that should be evaluated promptly. . .


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Dr. Dana Williamson is a chiropractor who has been helping relieve back pain and neck pain of the residents of Mechanicsville, Richmond, Hanover, Henrico, and Glen Allen since 2001.

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This information should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.
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