Home » Neck Stretches- Relief for Chronic Pain

Neck Stretches- Relief for Chronic Pain

Posted: Sunday, January 08, 2012

by Dr. Dennis Mutell
Health & Wellness Solutions

Do you have chronic pain in your neck and shoulders?

Try these stretches to help with those chronic aches and pains. They are designed so you can do them at work or home – simply and effectively.

When you are familiar with them, you can do just the 2 or 3 stretches you find are most effective for you.

Note: If you have any of these complaints, you should be evaluated by a doctor:

Chronic pain of the neck or back.
Any neck or back pain that is associated with pain, numbness or tingling in the arm or legs
Any neck or back complaint associated with muscle spasms or cramping.

KEEP IN MIND WHEN DOING THESE STRETCHES:

Make sure the chair you use when stretching is stable and secure.
Do not push or stretch through pain or cramping – stop and get evaluated by a doctor.
Be very careful stretching a joint that is visibly swollen or is bruised. You should be evaluated first.
Stretching is more effective if you are "warmed" up – meaning not the very first thing in the morning.
It helps to ensure that you are breathing deep and relaxed – so take a deep abdominal breath and as you slowly exhale, go into your stretch and continue to breathe deep and relaxed while you hold the stretch.
Chronic pain or symptoms of recurring headaches, weakness, numbness or tingling of the upper or lower extremities should be evaluated by a doctor.

When in doubt, seek advice from a professional.

Neck Stretches

C/S ROM- Flexion: Sitting tall with shoulders relaxed dowwn and back. Tuck chin into neck and then slowly bend head straight forward (see chart for additional information).

Levator- Self Traction Chair : Sitting tall, grasp back edge of the chari with hadn off the side to be stretched. Turn head to opposite side and flex head forward (nose toward elbow). Let body lean to feel a stretch in the back and side of the lower neck (see chart for additional information).

C/S ROM- Lat Bending: Sitting tall with shoulders relaxed down and back. Tip head straight sideways, ear to shoulder, as far as comfortable (see chart for additional information).

C/S ROM- Rotation: Sitting tall with shoulders relaxed down and back. Turn head to one side as far as comfortable (see chart for additional information).

Mid Back- Reach: Sitting or standing, place 'hand over hand' and reach both arms straight forward, rounding the mid back. Taking a deep breath in will increase the stretch (see chart for additional information).

Mid Back/Trunk Rotation: Sitting, reach one arm across body and support with opposite hand at the elbow. Bend forward slightly and rotate upper body to increase the stretch in the back of the shoulder and mid back. Taking a deep breath in will increase the stretch.

* MOVE WELL * EAT WELL * THINK WELL *

Dr. Dennis Mutell, D.C., D.A.C.B.S.P., D.A.C.B.N., C.C.N. graduated from Life Chiropractic College in 1983 with honors. Since 1984 Dr. Mutell has worked with athletes, private patients and corporations helping individuals achieve better health and wellness with proper nutrition and life style management.

Dr. Mutell lives in Mandeville, Louisiana with his wife Karen and their two sons. Dr. Mutell still enjoys competing and training for competitions such as road races, triathlons, duathlons, mountain bike races and adventure races.

For more information about Dr. Mutell, please visit his site.

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