6 Neck Stretches to Stay Loose In-Between Visits

Chronic neck pain can interfere with everything from restful sleep and your moods to your ability to go about your work or social events normally. Over one in five people seeks medical care each year for such pain, making it the fourth leading cause of disability.

If you’re getting routine treatments for a painful neck condition, appropriate stretches in-between your visits can help ensure a swifter recovery.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide comprehensive care for neck pain, including noninvasive treatments and complex care, such as surgery.

Here’s a closer look at neck pain, including six stretches worth considering.

Common neck pain causes

Lifestyle habits, like sleeping in an awkward position or maintaining poor posture, often fuel neck pain. Severe and long lasting symptoms may stem from a medical condition, such as:

Arthritis
Disc herniation
Muscle strain
Radiculopathy
Spinal stenosis
Whiplash

While disc herniation and muscle strains are especially prevalent among athletes, whiplash often follows a car accident.

6 neck stretches for between medical visits

Before beginning stretches for your neck, make sure you seek expert approval or guidance. The last thing you want to do is further harm your neck in the process.

Good stretches our team may recommend for neck support include:

Lowering your chin to your chest then raising it up
Rolling your head in circles
Rotating your head from side to side
Rolling your shoulders
Shrugging your shoulders (up and down)
Tilting your head from one shoulder to the other

You may benefit from holding some of these positions for 5-10 seconds and then repeating them 10-15 times. When you tilt your head to one shoulder, for example, place light pressure on the upward-facing side of your head and hold the position as you count to five or 10 before releasing it.

While individual needs vary, most people benefit from stretching sessions 2-3 times per week.

Benefits of neck stretches

Performing approved neck stretches at home can make treatments such as physical therapy (PT) more feasible and effective. Routine neck stretches can also help by improving blood circulation, increasing your mobility, and decreasing pain. The “looseness” benefits may stem from reduced stiffness and strengthened flexibility.

To make the most of your neck stretches, continue your prescribed treatment plan and contact our team with any questions.

To get personalized guidance or care for your neck pain, call Spine Institute of Florida or schedule an appointment through our website today. Beyond PT, we may recommend heat or ice therapy, oral or injected medication, or a nerve block.