Sitting in one position or making repetitive motions for long hours at work can cause neck pain. To prevent this issue and help with pain management, most chiropractors recommend neck stretches. Try using these stretches about three to five times per day to reduce tension and cramps. Each time, you should perform three or four sets of each stretch.

How Should You Stretch You Neck at Work?

1. Head Tilt

Sit up straight, facing forward, and keep your shoulders level. Moving only your head and neck, slowly tilt your head to the left, bringing your ear as close as you can to your shoulder. You can use your left hand to gently guide your head down and increase the stretch, but be careful not to force it. Hold this position for about three seconds, then slowly straighten your head. Then tilt your head to the right in the same way.

2. Head Turn

Once again, sitting straight with your shoulders level, slowly turn your head as far as you can to the left, as though looking over your shoulder. Turn as far as you can until you feel the opposite side of your neck stretch, then hold for five seconds. Then, slowly turn your head to the right as far as you can and hold it for five seconds.

3. Chin Extensions

Gently let your head fall back, extending your chin upward until you can feel the front of your neck stretch. Hold for three seconds, then straighten. Next, let your head roll forward to rest your chin on your chest and stretch the back of the neck. Hold it for three seconds before raising your head again.

Then, facing forward with your eyes level, pull your chin backward as far as you can without lowering or raising it, and hold it for three seconds.

For more techniques to relieve neck pain, visit Armeli Chiropractic in Mendota Heights, MN. They offer X-ray assessments, exercises, nutritional counseling, trigger point therapy, and chiropractic adjustments to help with joint, back, and neck pain. To make their services more accessible, they are open during lunch hours and accept most insurance plans. Call (651) 688-0736 for an appointment or learn more about their methods online.