Neck Exercises That Really Work!

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Neck Exercises That Really Work!

One of the main reasons patients visit chiropractors as well as their family physician, massage therapists, and other alternative healing practitioners is neck stiffness and pain.

While there is no substitute for a good adjustment and getting yourself back in proper alignment (and this should always be the first step. Working out when you are out of alignment can cause more damage than positive results) there are several neck exercises you can do to help strengthen the muscles in the neck which in turn will support your spine better, leaving you with less chance for pain and reoccurrence of subluxations.

With everyone attached day and night to their smart phones and devices, more people than ever are having neck issues. This is ranging from young kids all the way up to the elderly. It is vital to stop and take breaks during the day even if you are at work. Just incorporating in breaks away from your devices as well as a few movements can greatly improve your overall neck health, reduce headaches, and make you feel better overall.


While this may seem unreasonably simple, it sure can help.

Stand or sit straight up with good posture. Look straight ahead comfortably.

Twist your head as far as you can to the left. Hold 5 seconds.
Now twist your head as far as you can to the right. Hold 5 seconds.

Repeat 10 times on each side.


This involves both the shoulders and the neck. Sit straight or stand with good posture. Both hands relaxed down at your sides. Now take your right hand and reach straight up to the sky as high as you can and hold it there. You will feel a slight and comfortable pull in the neck and shoulder. Hold for 3 seconds. Switch and do the left arm. Pretend someone is pulling your arm up so there is tension. Repeat 10 times each side.


Again, sitting or standing with good posture allowing your head to hang forward. Let all of the weight of your head just fall – it will be a gentle pull on your neck. Hold for 10 seconds. Repeat 3 times.


With good posture, again seated or standing, put your hand under your chin with your head held straight. With medium pressure press your hand upwards while your chin presses downwards. Hold only briefly and repeat 10-20 times.


Place a hand on the back of your head just above the neck. Tuck your chin slightly into your throat. Imagine pulling your head (with your body only) up to the sky, this lengthens the spine. Gaze straight ahead. Hold each stretch for 10 seconds, repeat 3-4 times.

pinterest neck exercise

Using both heat and ice on your neck as well as a natural anti-inflammatory agent like CBD oil,  turmeric, bromelain, and arnica can help tremendously as well. Make sure you have a comfortable well-made pillow and a good bed that helps and doesn’t hurt your alignment. Many bed companies these days are doing in-home sleep trials so you can try them without any risk.

Chiropractor | Nutritionist in Ft Myers, FL

Fort Myers Chiropractor, Dr. Jason B. KasterChiropractic care is a safe, alternative treatment when applied appropriately. Chiropractic treatments help in dealing with the symptoms of many conditions. Add to that, nutritional recommendations that can help your body heal itself. Are you going to wait for your symptoms to be felt, or are you going to prevent it as soon as possible?

Dr. Jason B. Kaster, a chiropractor in Fort Myers can help you and your family achieve their optimal health.

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