Neck Pain Exercises

From whiplash injury to sitting at a computer all day, neck pain can be caused by several factors. Contact us at Nault Chiropractic to schedule a consultation with Dr. Stephen Nault, a board certified chiropractor who specializes in muscular and skeletal issues.

Although we offer the latest in chiropractic and pain management techniques at Nault Chiropractic, there are also four simple neck exercises you can do at home to curb your pain.

Three adults in an exercise class, performing a neck stretch

A woman in yoga gear on her knees, torso upright and stretching back a little, hands laced behind her head

Neck stretches in 6 directions

Sit on a chair that offers good support, and reach down to hold the seat portions of the chair as you stretch. Do not bounce or jerk your head or neck while performing these exercises, and only stretch as far as your body will allow in order to avoid injury:

Lower your chin to your chest until you feel a stretch
Look up at the ceiling
Turn your head toward your right shoulder
Turn your head toward your left shoulder
Drop your right ear down to your right shoulder, gently tipping your head to the right
Drop your left ear to your left shoulder, tipping your head gently to the left

While stretching, hold each direction from 10-15 seconds. Hold the stretch for longer if you experience pain or stiffness.

A woman holding dumbbells, her shoulders pulled up towards her ears

Shoulder Shrug

Lift your shoulders up to your ears while simultaneously pulling your neck down like a turtle.
When you are far down as is comfortable, firmly stretch your muscles and count to 10.
Repeat 3-5 times.
For the second part of this exercise, while holding your shoulders near your ears, also stick your breast bone and move your shoulder blades together. If done correctly, you will feel a stretch in your chest muscles.
Repeat 3-5 times.

Lower Neck/Upper Back Stretch

Reach forward, fully extending your arms in front of you
Wrap your arms around each other so that the backs of your hands touch and your palms are away from each other
While your arms are out, lower yourself using your upper back, keeping your chin down as if diving into a pool.
Hold for 10-30 seconds, repeat 3-5 times.

A woman dressed in business attire, sitting upright in a swivel chair

Stretch 4: Spinal Twist

While sitting in a firm chair with your feet planted firmly on the ground, sit up straight and contract your abdominal muscles.
Hold the seat of the chair and turn your entire body to one side, bringing the opposite shoulder forward and around as much as you can.
Also allow your neck to move in the same direction as well as your hip
Repeat on the other side.
Hold for 10-30 seconds.

Doing these simple exercises for just a few minutes daily can help manage your neck pain and benefit the other muscle groups surrounding the neck as well.

Contact Nault Chiropractic today for a consultation or for further pain management treatment.

Neck stretches in 6 directions

Shoulder Shrug

Lower Neck/Upper Back Stretch

Stretch 4: Spinal Twist

Dr. Stephen J. Nault

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