Jeffrey R. Carlson, MD, MBA, CPE, FAAOS
Almost everyone has neck pain at some point in their lives. With technology, iPads and mobile phones, we spend more time hunched over than ever, looking at our devices. It’s no wonder that “tech-neck” has become an increasingly reported issue among spine specialists.
Since I know, you aren’t going to put that phone down anytime soon, how about I recommend some great neck stretches for you that can help to keep neck pain to a minimum, while keeping your neck and shoulders flexible? If you do these stretches several times a day, your neck pain should diminish and your neck muscles, tendons and ligaments will appreciate the care!
You can do these while sitting at your desk, cooking dinner, riding the bus to work, watching TV – just do them! They really will make a difference in your neck pain!
- Shoulder shrugs (up & down – 20 times) and shoulder rolls (backward & forward, 10 times each)
- Sit up straight and shrug your shoulders, then roll your shoulders backwards and forwards. These are two of the easiest stretches to do – they feel really good, and you don’t need any training to do them well
- Chin tuck
Sit up straight and look straight ahead. Tuck your chin down slightly, and slowly move your head backward until it’s pulled back as far as you can without straining. Hold for 3 to 5 seconds, then repeat 10 to 15 times.
- Chin poke
Sit up straight and look straight ahead. Poke your chin out slightly, and slowly move your head forward until it’s as far as you can without straining. Hold for 3 to 5 seconds, then repeat 10 to 15 times.
- Head tilt
While seated or standing, keep your back straight and your head over your shoulders. Lower your chin toward your chest, then slowly lift your head back up. Tilt your chin up toward the ceiling, then return to the starting position. Repeat several times.
- Neck flexion and rotation
While sitting up straight, tilt your head to the right, bringing your ear to your shoulder, and hold for five breaths. Repeat on the other side.
While sitting or standing, look straight ahead, then slowly turn your head to the left as far as it can go without causing pain. Hold for 10 seconds, then return to the starting position. Repeat on the other side.
If you work at these neck stretches for a few weeks and don’t see any improvement in your neck pain OR if your symptoms get worse, make an appointment with Dr. Jeffrey Carlson to get checked out. There may be spinal disc involvement, not simple muscle strain, that could be causing your painful symptoms.
To make an appointment with Dr. Jeffrey Carlson, call Orthopaedic & Spine Center at 757-596-1900, or use our online scheduling tool.