Stretches to Relieve Neck Pain

Whether you slept in an odd position, have been staring down at your phone too often, or have neck pain for some other reason, chiropractic can help. Often, neck pain is due to subluxations in the spine, and through chiropractic adjustments, we can correct these subluxations and relieve neck pain!

For neck pain relief between chiropractic visits, check out these stretches that can help relieve neck pain:

Seated Neck Release.

Sit on the floor in a cross-legged position and extend your right arm next to your right knee. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

Seated Clasping Neck Stretch.

Sit comfortably in a chair or on the floor and clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat. From here, gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to pull your head away from your shoulders. Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.

Grounded Tipover Tuck

Come into Child’s Pose with your shins and forehead on the floor. When you’re ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. Then lift your hands as high as you can. Inhale to shift your weight forward and lift your hips off your heels. Come to rest on the top of your head and extend your hands as close to the floor as you can. Stay here for 10 seconds and then lower your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child’s Pose with your arms on either side of your legs.

Seated Heart Opener

Begin sitting on the heels as if coming into Reclining Hero pose. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away. Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. Stay for 30 seconds, then lift your head and torso up.

Bridge

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel. With your palms and feet pressing firmly into the ground, lift your hips off the floor. Stay here, or clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring the shoulder blades closer together. Stay here for 30 seconds, continuing to lift the hips high. To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.