Reduce Neck Pain Stress with these Exercises

Let’s face it, with the current events, it is trickier to get the regular activity we might be used to. Moreover, with spending more time indoors as we’ve been advised, other problems can arise from it, not least neck pain. Neck pain can occur from many different reasons. Sitting on a couch most of the day or at a poorly designed work station if you’re working from home. Even looking down at your phone too long causes text neck.

So it’s important to give your neck a break, especially if you consider the weight of the average head and roughly an additional pound of force applied for every degree the head is tilted forwards. So here are some simple exercises and stretches you can do to help keep your neck in check.

• Grasp a door jam and rotate your body away. This will stretch the pects.
• Rotate your shoulders and strengthen them by laying on your side. Then, bend your elbow while lifting and rotating a light weight to the ceiling and down again.
• Lay in the prone position (on your front) and bring your arms up in the direction of the ceiling to squeeze your shoulder blades together. Kind of like in a flying motion.
• Try some chin tucks by tucking your chin down and up.
• Stretch your neck by tilting it to the right and bring your left arm over and push your neck against it. Then repeat the other side.

These are just a sample of many neck exercises you can do to help reduce the burden and pain. If you would like to know more, we have many posts on this site with good exercises to try. Alternatively, you can schedule an appointment and come in and we can adjust your neck and provide you even more exercises pertaining to your condition that you can use too.

Whatever you need in terms of neck or back pain, we are here for you. We can help you. Schedule an appointment here.

Dr David Perna DC, CCSP, CCEP

Dr. David Perna DC, CCSP, CCEP is the founder and practice overseer at Back and Body Pain Relief in Springfield, NJ. A graduate of Life University Summa Cum Laude, Dr. Perna holds certifications in Active Release Technique (ART), Graston, SFMA, Neuro-Diagnostics (NCV/EMG), and Manipulation Under Anesthesia, among others. He is a Board Certified Sports Physician, a Certified Strength and Conditioning Specialist, and a United States Olympic Committee Sports Medicine Volunteer.

A competing athlete himself — a 2x Ironman 70.3 finisher with a background in Olympic weightlifting, CrossFit, and martial arts – Dr. Perna brings firsthand athletic experience to his patient care.

He has treated presidents, royalty, diplomats, and professional athletes across MMA, baseball, tennis, and football, and has appeared on Dr. Oz demonstrating chiropractic therapies. His approach is diagnostic-first, combining evidence-based chiropractic care with rehabilitation to help patients get out of pain and back to full function.