Do you have a tight neck?

Here are some chiropractic stretches that can help relieve neck tension and improve flexibility. Always perform these stretches gently and avoid any movement that causes pain. If you have any neck injuries or conditions, consult with a healthcare professional before performing these exercises.

Neck Tilt

1. Starting Position: Sit or stand up straight.

2. Movement: Slowly tilt your head to the right, bringing your right ear towards your right shoulder.

3. Hold: Hold this position for 15-30 seconds, feeling a gentle stretch on the left side of your neck.

4. Return: Slowly return to the starting position.

5. Repeat: Repeat on the left side, bringing your left ear towards your left shoulder.

6. Sets: Perform 2-3 sets on each side.

   Neck Rotation

1. Starting Position: Sit or stand up straight.

2. Movement: Slowly turn your head to the right, trying to look over your shoulder.

3. Hold: Hold this position for 15-30 seconds, feeling a gentle stretch in your neck.

4. Return: Slowly return to the starting position.

5. Repeat: Repeat on the left side, turning your head to the left.

6. Sets: Perform 2-3 sets on each side.

   Neck Flexion and Extension

1. Starting Position: Sit or stand up straight.

2. Flexion Movement: Slowly lower your chin towards your chest, feeling a stretch in the back of your neck.

3. Hold: Hold this position for 15-30 seconds.

4. Extension Movement: Slowly lift your chin and tilt your head back, looking up at the ceiling.

5. Hold: Hold this position for 15-30 seconds, feeling a stretch in the front of your neck.

6. Return: Slowly return to the starting position.

7. Sets: Perform 2-3 sets of each movement.

   Upper Trapezius Stretch

1. Starting Position: Sit or stand up straight.

2. Movement: Place your right hand on the top of your head and gently pull your head towards your right shoulder.

3. Hold: Hold this position for 15-30 seconds, feeling a stretch on the left side of your neck and upper shoulder.

4. Return: Slowly return to the starting position.

5. Repeat: Repeat on the left side, using your left hand to pull your head towards your left shoulder.

6. Sets: Perform 2-3 sets on each side.

   Levator Scapulae Stretch

1. Starting Position: Sit or stand up straight.

2. Movement: Place your right hand behind your head, with your elbow pointing out to the side.

3. Action: Tilt your head down and to the left, as if trying to look at your left armpit.

4. Hold: Hold this position for 15-30 seconds, feeling a stretch along the back of your neck and shoulder.

5. Return: Slowly return to the starting position.

6. Repeat: Repeat on the left side, tilting your head down and to the right.

7. Sets: Perform 2-3 sets on each side.

   Chin Tucks

1. Starting Position: Sit or stand up straight.

2. Movement: Gently tuck your chin in towards your neck, as if creating a double chin.

3. Hold: Hold this position for 5-10 seconds.

4. Return: Slowly return to the starting position.

5. Repeat: Perform 10-15 repetitions.

6. Sets: Perform 2-3 sets.

   Tips for Stretching

• Breathe deeply and slowly to help relax your muscles.

• Move slowly and gently into each stretch.

• Never force a stretch; if you feel pain, stop immediately.

• Consistency is key. Perform these stretches regularly for the best results.

  These stretches can help improve neck flexibility, reduce tension, and support overall spinal health. If you have any specific conditions or concerns, it's always best to consult with a chiropractor or healthcare provider for personalized advice.

Contact a Chiropractor’s Office Today

Call Functional Chiropractic and laser or request an appointment to find out how we can help you. Schedule an appointment with our Shakopee chiropractic team at Functional Chiropractic and Laser anytime you feel it is warranted.