- Trap Stretch
- Chin to Chest
This is one of the most common chiropractic practices and it entails lowering your chin forward followed by extending your arms from the back and subsequently placing them accordingly at the back of your head. You then ought to proceed and exert some very mild pressure gently at the rear neck. This subtle stretching enhances muscle relaxation and gives some much-needed comfort hence alleviating the overbearing and often excruciating neck pains, which can be derailing especially with the advancement of age where recovery tends to take long.
This exercise also primarily targets the muscles in the neck. It purposes to minimize shoulder movement as much as possible. The shoulders therefore ought to remain intact and straight with limited mobility. This stillness is vital for the practice as you stretch your head towards your shoulders. It is done for an estimated 10 to 15 seconds each for both sides of the neck while maintaining that lateral extended and stretched position.
- Trap and Neck Stretch
This practice involves lowering your shoulders and tilting your ear towards your shoulder. It is done on the side which you are extending and stretching your arm consequently followed by holding the wrist of the arm duly placed on the side and straightening it accordingly with the other hand. You then proceed to lean your head in the direction of the side, which is being stretched and steering the head away until you feel a proper twitch on the neck and a sudden release and reduction of stiffness.
- Arch Back
This is often deemed very simplistic yet so effective. It entails leaning the head back without exerting too much pressure. You should lean the head back to a point where you do not feel any discomfort. It is not meant to be unnecessarily strenuous and a duration of 10 to 15 seconds should be quite effective for your frontal neck muscles hence ensuring that any subsisting pain in that region is duly eliminated.
- Side to Side
Just like the name suggests, it involves a mere rotation from one side of the neck to the other and holding the assumed position on each side for around 10 to 15 seconds. This helps to stretch the neck muscles and rid of any stiffness and rigidity hence ensuring that there is seamless movement and easy turning. It is an effective routine however simple it might be deemed to be.
- Cervical Spine Extension
This exercise seeks to remedy the pressure in the cervical spine. It renders quick relief and it is ideal as it can be done in varying positions based on preference and one’s age, flexibility, and neck pain severity. You stretch both arms by the side of the body and ensure that you put the shoulders down without using excessive force followed by pushing the chin towards the direction of the chest based on your tolerance. You then forge ahead and push the back of the head minimally while pointing the chin towards the ceiling while the arms remain intact. 15 seconds are ideal and further reps can help if it is done often.
If you have neck pain, it is important to see a chiropractor. A chiropractor determines the cause of your neck pain and treats any underlying problems that are causing the issue. You can also take steps at home to alleviate some of the symptoms on your own with extra tips from your chiropractor.