3 Stretches for Neck Pain Relief | Chiropractor for Neck Pain in Lubbock, TX
How’s it going? It’s Dr. Greg Marin here at 1-Spine Chiropractic.
The Lateral Stretch
One of the questions we get asked a lot is “What can I do at home for neck pain or my neck tension?”. So today we’re gonna demonstrate some exercises to get you some relief at home or at work. The first stretch is gonna be a lateral stretch of your neck. So we’re gonna have the patient lean that head over to the right, and she’s going to gently tug it over, not too forcefully, but we’re gonna hold that position for about 10 seconds. Relax, perfect. So that’s one of the exercises, we’re gonna do each side, three times for about 10 or 12 seconds, not too forcefully, because we don’t want to cause any extra soreness, tightness or pain that we’re trying to get rid of.
The Angled Stretch
Okay, the next stretch is more of an angle. So we’re gonna have the patient look a little more down. Then we’re gonna tug down and out so we’re putting that chin to your armpit. So that’s gonna give us some relief for that next stretch and it targets a little different muscle that Levator Scap in that neck up here. Perfect. So same thing each side three times holder for about 12 seconds.
The Chin Tuck
The last one is called a chin tuck or what we call in our office the “chicken move”. We’re going to have the patient tuck their chin in, to fell a nice glide in the back of that skull. Perfect. Then we’re going to protrude that chin out again and one more time tuck that chin. So that nice glide back there and make a double chin, perfect. So relax for me. We’re gonna be doing this stretch about 20 times once a day with the other stretches. That is called our chicken move.
If you have any neck pain or tension that is not going away, call our office and we’ll get you results!