Pain in the Neck? 7 Tips for Relief and Prevention - Tulsa Family Chiropractic | Dr. Heath Travis
Tulsa Neck Pain Chiropractor

Pain in the Neck? 7 Tips for Relief and Prevention

Pain in the Neck

Are you an acrobatic sleeper? Sometimes all those twists and turns can make you end up in a very awkward position. Or maybe you sit at a computer all day, craning your neck forward without even realizing it. Whatever the cause, if you have neck pain, it’s no fun at all!

Neck pain can be a terrible distraction and an awful annoyance. But tension in the neck can spread and cause headaches as well. And if not treated properly, the tension can also cause shoulder and upper back pain as well as disability.

Neck Pain Relief and Prevention

Of course, prevention is the best medicine. And proper care can help you prevent neck tension and pain. But if you’re suffering from neck pain now, here are six stretching exercises that can help give you relief right away.

1. Seated Neck Release

Target: Sides of neck

Sit cross-legged on the floor, or in a chair with your feet flat on the ground. Place your right hand on your right knee. Then, with your left hand on top of your head, pull gently to stretch the right side of your neck. Don’t pull so hard that it hurts, but try to feel a stretch. Hold for 30 seconds then switch sides.

2. Seated Clasping Neck Stretch

Target: Back of neck

Sit comfortably with your back straight. Clasp your hands behind your head. Keeping your spine tall, slowly and gently bend your head forward. To feel more of a stretch, apply a slight pulling motion away from your shoulders. Hold the stretch for 30 seconds, relax, then repeat.

3. Behind the Back Neck Stretch

Target: Sides of neck

Stand with your feet at hip width, and with your arms at your sides. Hold your hands behind your backside and grasp one wrist with the other hand. Pull the arm straight and away from your body. Hold for 30 seconds and switch sides. This standing stretch can be done anywhere.

Here are three Yoga poses that can help stretch the neck muscles.

4. Grounded Tipover Tuck

Target: Lower neck and shoulders

Begin in “Child’s Pose” with your shins and forehead on the floor. Wait for a few breaths in this position, lengthening your spine, relaxing your chest and thighs. Then, interlace your hands behind your back with wrists crossed in a double fist. Lift your hands as high as you can. Then lift your hips off your heels, inhaling until you come to rest on top of your head. Stretch your arms as far toward the floor as you can. Then lower your hips back onto your heels, wait ten seconds. Repeat this about 5 times, then return to child’s pose with your hands to the sides of your thighs.

5. Seated Heart Opener

Target: Front of neck and shoulders

Sit on the heels as in a Hero or Reclining Hero Pose. Lean back to place your palms flat on the floor about a foot or less behind you with fingertips pointing backward. Keeping your hips on your heels, press your hands into the floor and arch your back. Lower your head behind you, stretching the front of the neck and chest. Hold for 30 seconds, rest, then repeat.

6. Bridge

Target: Back of neck

Lie flat on your back with your arms beside you, palms down. Now bend your knees to place your feet flat on the floor. Walk your feet as close to your backside as possible, keeping them at about hip-width. With head, neck, and palms firmly on the floor, begin to raise your hips. The more you raise them, the more stretch your neck will feel. Again, hold for 30 seconds, then lower your hips.

7. Eliminating and Preventing Neck Pain

The Real Cause of Your Pain

The truth is, these stretches can help you keep your neck muscles toned and relaxed. That is a very important element to the health of your neck. However, your neck pain may be the result of a misalignment in your upper spine.

Your neck is a complex network of muscles, tendons, ligaments, and several vertebrae. If the vertebrae are out of place, even just a bit, the rest of the neck may respond with lots of tension. And that can result in lots of pain.

Keeping Healthy Families Healthy

The best way to make sure your neck is healthy is through gentle, holistic, Chiropractic care. At Travis Chiropractic, we can help you find the source of your pain. We specialize in pain prevention, not just pain treatment.

Your spine is the center of your body, and therefore central to your health. Just like we have regular checkups for the rest of our bodies, we should have regular checkups for our spine. A Chiropractor can identify issues in your spine even before the pain starts. This can help keep you pain and tension free!

Our passion at Travis Chiropractic is to help keep healthy families healthy. And the best way to do that is to help you maintain a healthy spine. Every member of the family should have regular visits to a professional Chiropractor. Call us today at 918-224-2225 for your free exam and consultation!


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