Chiropractor Durham 27713 Neck stretching exercise to relieve neck pain

Chiropractor Durham 27713 Neck stretching exercise to relieve neck pain


Hi, I’m Dr. Ju. Hey guys, I’m Michelle. Today we’re going to talk about how to do neck stretching to relieve neck pain. If any of these stretching exercises cause severe pain or any weakness in the arms or hands, please STOP right away. Do this stretching exercise in sitting position. 1. Cervical flexion. From neutral position gently tuck chin, and tilt your head down like touching your chin to your chest. Double chins are good here. Hold this position for five seconds. Go back to neutral position and repeat for five times. For advanced, you can put both hands interlocked, place on the top back of your head with your elbows forward, gently tuck chin and press down for five seconds and repeat for five times. 2. Cervical rotation. From neutral position, turn your head to one side and make sure that you’re keeping your chin at the same level. Do NOT look up or down. Return to neutral position, and repeat for five times. For advanced, make a L shape with your hand, rotate, then place your hand on cheekbone, not the jaw. Gently turn head to the side, then push direction. Left hand for left cheekbone, turning right. Right hand for right cheekbone turning left. Turn for five seconds, and repeat for five times. 3. Cervical lateral flexion. From neutral position, gently tuck chin and tilt your head toward one shoulder. Ear to shoulder, and do NOT lift the shoulder, and do NOT rotate your head. Hold this position for five seconds. Go back to neutral position and repeat for five times on each side. For advanced, you can put your hand on the top opposite side of your head with fingertips pointing towards the ear. Gently tuck chin and pull. If using a right hand, pull to the right side. If using the left hand, pull to the left side. Hold for five seconds, and repeat for five times. 4. Cervical extension From neutral position, look up while holding the rest of your body straight. Hold this position for five seconds. Go back to neutral position and repeat for five times. For advanced, make a heart like so, then make a fist like so. Leave your thumbs out. You can then look up, then put both thumbs under the chin and slowly push up for five seconds. Do this five times. Please like, share, and subscribe for more videos. Enjoy the life!

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