Neck pain can manifest from all sorts of reasons, including poor posture, stress, and injuries. Yet, no matter what causes it, relief from neck pain can be hard to find. When over-the-counter pain relievers and heat therapy fail to work, you might try some gentle movements to work out any tension in your neck. To alleviate mild discomfort, here are a few exercises you can try at home.

3 Targeted Exercises for Neck Pain Relief

1. Door Frame Stretch

To begin this stretch, stand in a door frame. Raise your elbow so that it’s in line with or slightly above your shoulder. Rest the forearm against the door jamb, then turn your neck in the opposite direction of the arm you’re stretching. Hold the position for 30 seconds to a minute. This can release any tension in the levator scapulae muscles, which are found on either side of the neck and can contribute to persistent discomfort.

2. Seated Spinal Rotation

Unless you remember to stretch this area of your body regularly, the upper spine is often neglected and can build up significant muscle tension. To alleviate it, try this seated stretch. Begin in a chair with your feet flat on the floor and squeeze a foam roller between your thighs to keep your hips stabilized. Intertwine your fingers behind your head, and turn your head, elbow, and upper spine to the side, tilting your body slightly downward. Repeat the exercise on either side several times.

3. Corner Stretch

If you regularly look down at tablet or phone screens, the muscles in your chest and neck can develop tension over time. This can perpetuate poor posture, which may aggravate neck pain. To loosen your neck and shoulder muscles which support strong posture, perform the corner stretch three to five times a day. Stand a couple of feet away from the corner of a wall, placing a forearm on each wall with elbows slightly below the shoulders. Lean in until you experience a stretch in the shoulders and chest, and hold for 30 seconds.

If your neck pain still lingers after trying at-home remedies, Stoiber Chiropractic in Wisconsin Rapids, WI, can help. Offering solutions such as chiropractic adjustments, as well as laser therapy, this practice takes a holistic approach toward helping patients heal from the inside out. Explore their full range of services online, or call (715) 424-8000 to schedule an appointment.