If you sit behind a computer all day at work, you can expect several effects on your spinal health, including neck pain. While a visit to a chiropractor may be necessary for persistent discomfort, you can also get relief at home. Try these exercises to stretch the muscles of your neck and shoulders so you'll be more comfortable during your work day.
How to Relieve Neck Pain at Home
1. Neck Tilt
This exercise is to relieve neck pain in the muscles that lean your head backward and forward. Slowly look down and lower your chin as far as it will go. Stay in this position for five seconds, then bring your head back up. For an extra stretch, clasp your hands behind your head and gently pull downward.
This stretch targets the back of your neck in a more controlled way than the neck tilt. Lie on your back with your arms at your sides, your knees bent, and your feet flat on the floor, as close as possible to your buttocks. Then, lift your hips to bring your back off the floor and bend your neck.
3. Side Tilt
To stretch out the sides of your neck, relax one shoulder and let it drop. At the same time, bring your opposite ear toward your shoulder. Once again, you can grasp your head with your hand and pull gently to stretch the area a little more.
4. Head Turn
This exercise targets another muscle group in the sides of your neck and your shoulders. Keep your chin level as you turn your head slowly to one side as far as it will go, then to the other side. Don't move your shoulders — turn only your neck.
5. Seated Heart Opener
Kneel on the floor, resting on your heels, and lean back to place your hands about eight to 10 inches behind you with the fingers pointed away. Press with your hands, arch your back, and lean your head back to stretch the front of your neck and chest.
If you're still experiencing neck pain, make an appointment with Ark-La-Tex Health Center in Texarkana, AR. This full-service medical clinic provides personalized chiropractic care for residents throughout Miller County, taking the time to carefully evaluate your history and symptoms so they can provide a treatment plan tailored to your needs. They also accept most insurance plans to make care convenient and affordable. To schedule an appointment today, call (870) 773-7246 or send the team a message online.