Most of us take our neck for granted until we experience some neck pain. Whether it’s from sleeping incorrectly, working too long in front of our computer or spending too much time playing games on our cell phone, neck pain is … “a pain in the neck”.
If you are suffering with some neck pain, trying these gentle exercises may help alleviate some of your suffering.
If your pain is severe and/or you experience weakness, tingling or numbness in your arms or hands, call your Doctor or a Physiotherapist. The following exercises may not be enough to alleviate your symptoms.
Some exercises to relieve neck pain include:
1. Head Retraction
Sit in a chair and look straight ahead. Place 2 fingers on your chin and slightly tuck your chin into your neck.
Use your fingers to direct your head slowly backward as if someone is getting too close to your face and you want to create distance between you and that person.
Hold the position for 3-5 seconds and repeat 10 times.
Refer online to the McKenzie Method Cervical/Neck Retraction.
2. Thoracic Extension
Sit in a chair with the back of the chair about mid way to the upper back. Support
your neck with clasped hands and with the elbows pointed forward.
Slowly bend backwards over the edge of the chair.
Keep your chin tucked in throughout the stretch.
Hold 5-10 seconds and then slowly release the stretch.
Repeat 5 times.
3. Correct Your Posture
Forward head posture is a common cause of neck pain and stiffness. It occurs when
your head is positioned with your ears in front of your body’s vertical midline, you
end up carrying your head out in front of your shoulders.
With correct posture, your ears line up with your shoulders and midline.
4. Corner Stretch
This stretch is important for stretching out the chest and shoulder muscles. If these
muscles are tight, they encourage a forward head posture.
The stretch is done as follows:
- Stand between a door frame
- Forearms are placed on either side of the door frame just below shoulder height
- Lean forward as far as possible without pain. You will feel a stretch in the front of the shoulders and chest
- Keep your chin tucked in
- Hold 30 seconds, repeat 3-5 times
5. Lateral Neck Flexion
Slowly bend the head to one side, bringing the left ear towards the left shoulder.
During the stretch, the shoulders and back remain still while the neck flexes
laterally, to the side. Hold 20 seconds. Repeat 5 times each side.
Remember to keep the chin tucked in.
Applying heat to the neck muscles often is soothing when you have neck pain and helps relax the tight muscles. The stretches are more effective after heating the tight muscles.
If you have neck pain that does not respond to the home exercises, contact the physiotherapist at the Durham Orthopedic & Sports Injury Clinic at 905-428-7800 to get some relief of your symptoms.
