If you suffer from debilitating neck pain on the regular, you’re in good company. In fact, as many as 50 percent of U.S. adults experience neck pain at any given time, according to research published in the journal Arthritis Care & Research. But don’t despair, there’s a silver lining to this situation. Improving your neck mobility can significantly alleviate this discomfort and enhance your quality of life.
One of the biggest reasons why neck pain is so common has to do with the postures so many of us routinely find ourselves in, explains Jordan Duncan, D.C., a chiropractor at Silverdale Sport & Spine in Silverdale, Washington. “Forward head posture, for example, is often the result of spending a great deal of time looking down at our phones or craning towards our computer,” he says. “It has been estimated that for every inch of forward head posture, it can increase the weight of the head on the spine by an additional 10 pounds.” Seeing as the average human head weighs 10-12 pounds, just three inches of forward head posture can create the stress of a 40 pound head on the spine, he explains. “This places a tremendous load on the muscles, ligaments and joints of the neck, which can predispose people to pain.”
Neck pain and discomfort can be caused by a myriad of factors, including everyday behaviors like texting or using the computer, however, it can also be from degenerative arthritis conditions, or something as simple as sleeping on the couch the wrong way, explains Allen Conrad, BS, DC, CSCS, owner of Montgomery County Chiropractic Center in North Wales, Pennsylvania. “When the muscle or joints in your neck get injured, they stiffen up and contract, which is the body’s way of protecting you from doing additional damage while you recover,” he says. “This lack of mobility can be temporary, or it can become a chronic condition in some degenerative cares.”
Luckily, you can help correct neck stiffness and relieve the associated discomfort by performing neck mobility exercises, which help increase the range of motion by loosening up your muscles.
Chiropractors share the neck mobility exercises they recommend to their patients with neck issues.
1. Ceiling break
This might sound simple, but Dr. Conrad emphasizes the importance of taking a work break to look upwards to the ceiling. In fact, he suggests doing this every hour for about 15 seconds before returning to a neutral position. “This helps those who stare at the computer 6-8 hours a day give the muscles a break,” he says. “Extending the neck to look at the ceiling relaxes those neck muscles temporarily.”
2. Lateral neck stretch
A lateral neck stretch primarily targets the muscles on the side of the neck and can help alleviate neck tension and improve range of motion. Start looking straight ahead and grab the top of your head with your right hand. Slowly pull your head to the right side as far as you can comfortably go, holding that stretch for 10 seconds. Return to neutral. “If you feel any sharp pain or tingling to your arms while doing this, consult a Doctor of Chiropractic for an examination before continuing,” says Dr. Conrad. “They may order some X-Rays to determine if degenerative arthritis is causing you neck pain or arm tingling from a pinched nerve.”
3. Chin tucks
Chin tucks are a simple and effective way to relieve muscle tension in the neck area. They help loosen up the neck and provide a type of traction on the neck as well, notes Alex Tauberg, DC, CSCS, chiropractor, and certified strength and condition specialist. Start looking straight ahead while sitting up straight, and take your hand and place it on your chin. Gently push the chin backwards so that it slightly pushes your neck backwards. Hold for 2 seconds. Return to central. “This will help reinforce proper neck posture for those who slouch over the computer keyboard all day,” says Dr. Conrad. “Start your day with chin tucks, and again after your lunch break.”