After sitting at your desk for hours or traveling all day, your neck may feel tight and sore. Chronic and recurring neck pain can make everyday tasks difficult and impact your long-term health, so it’s important to address your discomfort. In addition to seeing your chiropractor, you can try the following neck exercises at home to find some relief. 

Experiencing Neck Pain? Try These Exercises

Neck Release

Especially if you sit at a computer all day, your neck muscles likely need a thorough stretch. Complete this exercise during your work day and before bed to release any tension. Sit cross-legged on the ground and be sure that your posture is upright. You can also sit in a chair for this exercise. Lift your right arm and place your hand above your left ear, holding your left arm toward the floor at a 45-degree angle. Gently pull your head to the right and hold for about 30 seconds. Switch sides and repeat as needed.

Shoulder Stretches

When your shoulder muscles are tight, your neck muscles likely are too. This is why it’s important to keep your shoulders loose throughout the day. Take regular breaks to rotate your shoulders in both directions. You can also clasp your hands behind your back, holding your arms straight so your hands are at your tailbone. Tilt your chin upward and hold for 30 seconds, releasing the neck and shoulder muscles. 

Neck Rotations

Holding your neck still for hours at a time can cause stiffness and muscle tension. Pause throughout the day for a few neck rotation exercises. Sit with your back straight in a chair, then turn your head to the right and hold for about 30 seconds. Then look sharply to the left and do the same. You can also touch your chin to your chest and look upward to stretch all of the muscles in your neck.

Head Lifts

In addition to stretching the muscles in your neck, you should also work on strengthening exercises. Your chiropractor can provide a specific strengthening routine to complete daily. One way to strengthen your neck muscles is to lie flat on your back with your knees bent. Keep your feet, hips, and shoulders flat on the floor while you lift your head. Complete five times and work your way toward holding the position for 20 to 30 seconds with each repetition. Ask your chiropractor if you need guidance for these slightly more advanced exercises. 

Living with neck pain? The team at Smith Chiropractic Clinic can help you find relief. Located in Concord, NC, Dr. Andy Smith and his team have been serving patients in Cabarrus, Rowan, Mecklenburg, and Stanley counties since 1978. From your first appointment, these professionals will take a holistic look at your spinal and overall health. Following an in-depth screening, the chiropractor will make a treatment plan to help you live your most vibrant life. To view a full list of their treatment services, visit them online today. You can also call (704) 788-3126 to make an appointment.