Neck pain can be a literal pain in the neck. Whether it’s from long hours at a desk, poor posture, or just the wear and tear of daily life, many of us experience this discomfort. But did you know that specific exercises can help relieve and prevent this pain? At ChiroHealth and Rehab, Fargo’s #1 Rated Chiropractor for five consecutive years, we believe in empowering our clients with the knowledge and tools they need to live pain-free lives. Here are seven exercises we recommend to help ease neck pain:

1. Neck Tilt (Forward and Backward)

The neck tilt is an excellent exercise for stretching the cervical spine and promoting flexibility. Begin by sitting or standing upright with your shoulders relaxed:

• Gently tilt your head forward, aiming to touch your chin to your chest. You should feel a light stretch along the back of your neck.
• Hold this position for 5-10 seconds.
• Slowly lift your head, and then tilt it backward, looking up at the ceiling. This movement stretches the front of your neck.
• Hold for another 5-10 seconds.
• Repeat this forward and backward tilt 3-5 times.

2. Neck Rotation

Neck rotations enhance the range of motion and can alleviate stiffness from prolonged stationary activities:

• Sit or stand with a straight spine.
• Slowly turn your head to the left, aiming to align your chin with your shoulder. Ensure that your eyes are level and that you’re not tilting your head while turning.
• Hold the leftward gaze for about 10 seconds, feeling a gentle stretch.
• Gradually bring your head back to the center, then repeat the movement to the right.
• Perform 3-5 rotations on each side.

3. Neck Side Tilt

This exercise targets the lateral neck muscles:

• Begin in a seated or standing position, keeping your shoulders and spine straight.
• Without rotating or turning your head, gently tilt it towards your left shoulder.
• As you tilt, you should sense a stretch on the right side of your neck.
• Maintain the position for about 10 seconds.
• Slowly return your head to the center and repeat the tilt towards your right shoulder.
• Go through this movement 3-5 times on each side.

4. Shoulder Shrugs

Beneficial for both the neck and shoulders, this exercise can release tension and improve posture:

• Stand or sit upright, with your arms resting at your sides.
• Lift both shoulders towards your ears, squeezing them as tightly as you feel comfortable.
• Hold the shrug for 3-5 seconds, feeling the tension in your upper shoulders and neck.
• Gradually lower your shoulders back down to their normal position.
• Repeat this shrug movement 10-12 times.

5. Shoulder Blade Pinches

Shoulder blade pinches are great for strengthening the upper back and promoting an upright posture:

• Sit or stand with a straight back, arms relaxed at your sides.
• Imagine there’s a pencil positioned vertically between your shoulder blades. Try to pinch or squeeze the shoulder blades together as if you’re trying to hold that pencil in place.
• You should feel the muscles in your upper back and shoulders engage.
• Maintain the pinch for 5 seconds, then release.
• Complete 10-12 repetitions.

6. Wall Angel

Wall angels are a fantastic exercise that strengthens the muscles of the upper back, shoulders, and neck. They also help correct posture, particularly if you tend to slouch or hunch forward.

• Begin by standing with your back flat against a wall. Your feet can be a couple of inches away from the wall for balance.
• Bend your elbows at a 90-degree angle and raise your arms, ensuring that your upper arms are parallel to the floor. Your hands and elbows should be in contact with the wall, resembling a “goalpost” or the letter “W.”
• Slowly slide your arms upwards, attempting to form the letter “Y.” As you move your arms, try to keep your wrists and elbows in contact with the wall. This can be challenging, especially if you have tight shoulders, so move only as far as is comfortable.
• Gradually return your arms back to the starting “W” position.
• Perform 10-12 repetitions of this exercise.

7. Chin Tucks

Chin tucks are a subtle but impactful exercise that strengthens the neck’s stabilizing muscles. They also promote a neutral head position, counteracting the forward head posture that many develop from frequent screen usage.

• Sit or stand with your spine in a straight alignment.
• Without tilting your head up or down, gently tuck your chin to your chest as if you’re trying to create a “double chin.” You should feel a light stretch along the back of your neck and a slight engagement of the front neck muscles.
• Hold this tucked position for 5 seconds.
• Slowly release and return your head to its neutral position.
• Repeat this motion 10-15 times.

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These exercises can be done daily, taking only a few minutes, but they can make a world of difference. Consistency is key. Always remember to do each exercise slowly and gently. If you experience any sharp pain, stop immediately.

Neck pain isn’t just a physical nuisance; it can hamper your daily activities and reduce the quality of life. However, with regular care and exercises, it’s manageable.

At ChiroHealth and Rehab, our commitment to the well-being of the greater Fargo community has earned us over 400 positive reviews and the cherished Locals Love Us awards since 2018. With years of expertise in chiropractic care, rehab, nutrition, and wellness coaching, we’re here to guide you to a healthier, happier life. Experiencing persistent neck pain? Schedule your free 15-minute consultation today, and let’s set you on the path to relief.