Having an out of alignment neck is a a common issue, especially if your job demands you to sit at a computer all day. A misaligned neck can cause pain and discomfort. Fortunately, it is possible to realign your neck using neck stretches and lifestyle changes.
Using Neck Stretches
1. Warm-up your neck. Warm-up your neck muscles before stretching, which will help prevent muscle pain and tightness. To start, gently stretch your neck by rolling your head to each side. Begin with leaning your head toward the right. Now gently lower your head and around until your head leans to the left. Repeat the exercise, gently rolling your head from one side to another.
2. Try a front neck stretch. Move your head to the front and back. This is an effective way to realign your neck. Sit in a straight chair looking forward and bend your chin down to your chest and hold for 15 seconds. Now lift your head back to the starting position. Repeat for about ten times.
3. Do a side neck stretch. Known as cervical lateral flexion stretch. Turn your head from one side to another to help with your neck alignment. Begin with positioning your head straight with your chin. Then turn your head to the right side and hold for 15 seconds. Relax and return to your starting position.
4. Use your arm to stretch your neck. Stand with your back straight. Turn your head to the right and your face toward the ceiling. Look forward and bend your head to the right. Now, using your right arm, gently press your head toward your right shoulder. Hold for 20-25 seconds.
5. Squeeze your shoulder blades together. Relax your shoulders and keep your arms at your side. Now squeeze your shoulder blades together and hold for around 5 seconds. Release and repeat the stretch for ten repetitions.
If you have any questions regarding these exercises, consult the medical team at Family Diagnostic Clinic. To book an appointment, call us at 281-351-6800.