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The Ultimate Back Pain Relief Tips Blog

Home Remedies to Reduce Neck Pain

Posted by Dr. Jeff Winternheimer D.C. on Thu, Sep 19, 2013 @ 01:38 PM

reduce neck painFor every inch your head moves forward of your upper back the strain on your neck increases exponentially! Thus, it is essential to try and maintain a more erect posture when working at a desk, driving a car, or performing arm activities (such as carrying things). Your body's musculature serves two functions – to produce movement and to control or guide that movement. The large, superficial muscles produce movement and are usually very active and easy to train. The deeper muscles that guide movements are important for preventing injury and they often become weak when you are in pain and thus require specific therapeutic exercises to activate and train them.

Here are 3 very simple exercises to train your `deep' neck muscles: 

  1. remedy neck painThe Chin Tuck Beginner Position:
  • Your starting position: Perch at the edge of your chair or stand up.
  • The Exercise:
      • Place your Finger on the front of your chin. 
      • Then draw your chin away from your finger as you pull it in.
      • This is basically a nodding movement with your head as if saying `yes' without dropping your head or looking down.
      • You should feel a gentle pull in the back of your neck as this stretches tight muscles there.
      • Repetitions: 2 to 3 slowly.
      • Hold: Pause for a second or two when the chin is in.
      • Frequency: Every 20 to 30 minutes when sitting for extended periods of time.
severe neck pain  2. The Chin Tuck Intermediate Position:
  • Your starting position: Begin in the sphinx position. Relax your head, upper back and shoulders towards the floor.
  • The Exercise:
      • Place your Finger on the front of your chin. 
      • Then draw your chin away from your finger as you pull it in and up toward the ceiling.
      • As you draw your chin in press your upper back away from the floor.
      • Repetitions: 8-10 slowly.
      • Hold: Pause for a second or two when the chin is in.
      • Frequency: 2x per day
 severe neck pain 3. The Chin Tuck Advanced Position:
    • Your starting position: Stand with your back against a wall. Place a small-inflated ball behind your head.
    • The Exercise:
        • Place your Finger on the front of your chin. 
        • Nod `yes' by tucking your chin in and pressing your head against the ball.
        • The ball should roll slightly along the wall.
        • Avoid looking down
        • Repetitions:  8-10 slowly.
        • Hold: Pause for a second or two when the chin is in.
        • Frequency: 2x per day

    It is important that you concentrate on performing these exercises with good form. With practice of these and other neck correction maneuvers you can re- train how your neck functions on an automatic basis.

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