Neck (cervical region) exercises
Exercises for the cervical region, located in the neck, are essential to complement chiropractic care as they help strengthen and stabilise the neck muscles, enhancing the effectiveness of adjustments. These exercises improve flexibility, reduce pain and prevent future injuries by promoting better posture and spinal alignment.
Regularly engaging in cervical exercises can also accelerate recovery and maintain the benefits of chiropractic treatments, contributing to overall neck health and wellbeing.
Neck stretch
Neck stretches improve flexibility, reduce muscle tension, enhance posture, alleviate pain, increase blood circulation and prevent injuries. They also help in reducing stress and promoting relaxation.
How to do it
- Sit or stand with a straight spine.
- Gently tilt your head to one side, bringing your ear towards your shoulder.
- Hold for 15-30 seconds, then release.
- Repeat on the other side, 2-3 times per side.
Levator scapulae stretch
Levator Scapulae Stretches reduce neck and shoulder tension, alleviate pain and stiffness and improve flexibility. They enhance range of motion, prevent muscle strain, promote better posture and relieve stress, contributing to overall neck and shoulder health.
How to do it
- Sit or stand with a straight spine.
- Turn your head to one side and look down towards your armpit.
- Use your hand to gently pull your head further into the stretch.
- Hold for 15-30 seconds, then switch sides. Repeat 2-3 times per side.
Chin tuck
Chin tucks improve posture by aligning the spine, reduce neck and back pain, strengthen neck muscles and alleviate headaches. They enhance flexibility and prevent forward posture.
How to do it
- Sit or stand with your shoulders back and down.
- Gently tuck your chin towards your chest, creating a double chin.
- Hold for 5 seconds, then release.
- Repeat 10-15 times.
Upper trapezius stretch
Upper Trapezius Stretches offer several benefits, including reducing neck and shoulder tension, alleviating pain and stiffness and improving flexibility. They enhance the range of motion, prevent muscle strain and injuries, promote better posture and relieve stress.
How to do it
- Sit or stand with a straight spine.
- Place one hand behind your back, and gently tilt your head to the opposite side.
- Use your other hand to gently pull your head further into the stretch.
- Hold for 15-30 seconds, then switch sides. Repeat 2-3 times per side.