Stretches to Ease a Painful Neck

Neck pain is a common issue for individuals who frequently use screens and devices for work, school, and entertainment. Posture, muscle strain, osteoarthritis, wear and tear on the joints, compressed nerves, and injuries can also contribute to discomfort, stiffness, and aching in the neck and upper back. Those who relate to these symptoms should try these three simple stretches for neck pain.

Seated Neck Stretch

Start this stretch in a comfortable seated position, either in a chair with feet flat on the floor or on the ground with legs crossed. Place the left arm down at the side and the right hand on the head. Gently use your hand to pull your head to the right without straining. For a deeper stretch, grasp the left knee with the left hand. Hold the position for 30 seconds, and then repeat on the other side.

Forward and Back Neck Stretch

This exercise can be done in a standing or seated position. Keep the head up and back straight. Tuck the chin into the chest and hold for 30 seconds. Then, tip the head back and hold for 10 seconds. Repeat five to 10 times for three to five sessions a day.

Behind-The-Back Stretch

Stand with arms at the side and feet hip-width distance apart. Place hands behind the back, holding the right wrist with the left hand. Gently use the left hand to straighten the right arm, pulling it away from the body. For a deeper stretch, tilt the left ear down toward the neck. Hold for 30 seconds, then switch sides.

When neck pain does not resolve with stretches and self-care, a visit to our chiropractic office may provide relief. At Tracy Chiropractic, we help our patients manage chronic pain and provide care after work injuries, sports injuries, auto accidents, and other incidents that cause back and neck pain. Contact us at 209-835-6625 to schedule your appointment today.