Healthy Neck ROM

Maintaining a normal neck ROM sounds easy… Just keep turning your head.  Sadly, it isn’t that easy and it does require some extra work.  Normal stresses on the neck and shoulders on a daily basis leads to the decrease in neck ROM.  Your Woodbridge, Dale City VA Chiropractor has some tips that will help you maintain a free Neck ROM.

Maintenance of the neck range of motion is easier than you would think and pretty basic but doing it daily makes a world of difference.  One of the main reasons for neck pain is poor posture.  So I tell all my patients to try and break up long periods of sitting at the computer.  If you get up every 45 minutes or so and do some of these stretches you can help your neck a bunch.

That being said you need to start in a good neutral position so when you do the exercises you aren’t creating another problem.  Start with you neck squarely over shoulders with your shoulder relaxed at your side.

Rotations. Sitting or standing, turn your head slowly to the left and then to the right as far as you can, comfortably. Hold each stretch for 10 seconds to 30 seconds.

Shoulder circles. While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.

Side stretches. While standing, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side.

Resistance exercises. Place your right hand against your head above your ear and gently press, resisting the movement with your neck. Do the same with your left hand on the other side.

Head lifts. Lie on your back with your knees bent and feet flat on the floor. Lift and lower your head, keeping your shoulders flat on the floor. Next, lie on 1 side and lift your head toward the ceiling. Repeat this movement on your other side and while lying on your stomach. Demonstration of head lifts.

These should help you maintain a pain-free range of motion but seeing your chiropractor on a regular basis will help you maintain alignment and also decrease muscle spasms.


Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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