3 Must Do Stretches to Help with Neck Pain
in Fanwood

One of the most common causes of neck pain in Fanwood is poor posture. So it is not surprising in a world full of smart phones, tablets and computers, neck pain is not an unusual ailment.  Holding the position of looking down for a long period of time, at a screen for example, can cause stiffness in the muscles of the neck.  Driving, sitting at a desk or even slouching in a seat during a commute on the train from Fanwood train station are also culprits of poor posture.  It may not be realistic to drastically change these common aspects of modern society, but there are ways to combat poor posture and therefore, getting some relief from neck pain.

Here are 3 simple stretches that can be done to help ease neck pain:

1- Lateral Neck Stretch

• Sit or stand upright.  Tilt your head to the right bringing your right ear toward your right shoulder.  Place your right hand over the left temple and increase the stretch by gently pulling the head further toward the shoulder. Hold for 30 seconds.  Repeat on the left side.

2- Chin Tucks

• This exercise can be done seated, standing or lying on your back.  Tuck your chin back, it could feel like you are making a double chin. Feel the stretch in the back of the neck. Hold for 5 seconds and release.  Repeat 10 times. Be careful to keep looking forward and not letting the chin come down toward the chest.

3- Neck Rolls

• Start sitting or standing upright.  Gently tilt your head to the right bringing the right ear toward the right shoulder.  Then slowly roll the head in a U-shape,  bringing your chin to your chest and then ending up on the left side with left ear reaching toward the left shoulder.  Repeat to the right side. Complete 5 times in each direction.  Be careful to keep the shoulders in a neutral position allowing the motion to be with the neck and head.  Also, roll only to the front and the side avoiding tilting the head back to keep pressure off the cervical spine.

These simple neck exercises can help keep the neck muscles from becoming stiff.  They also help to counterbalance the frequent poor posture positions from daily activities.  However, it is important to remember that there are no exercises that are one size fits all. Be sure to check with your chiropractor about your neck pain and see if these stretches will work for you.  In Fanwood, Dr. Chludzinski at Fanwood Back Relief Center is highly trained and experienced at successfully helping patients get relief from neck pain.  He can help determine if these exercises are right for you as well as give you the specific reps and sets to perform based on your particular situation.

It may not be possible to avoid poor posture at all times.  Unfortunately, there are many aspects of daily life that promote limited movement and stiff muscles.  However, it is possible to work against the long lasting negative effects of poor posture and avoid pain in the neck.