Neck Pain Exercises in Easton, MD

Four Quick Exercises For Neck Pain Relief

A stiff neck can do more than ruin your day. It can flatten you. Neck pain can result in significantly decreased mobility. When you’ve got neck problems, you can forget about turning to check the time, your blind spot, or your toddler climbing into something he shouldn’t.

Cianci Chiropractic Center provides intuitive adjustments, realignments, and chiropractic care that can help alleviate this nagging ailment. Along with any chiropractic care, though, you should perform home stretches and exercises to strengthen core and back strength. The following exercise regimen will help reduce pain and help you return to full mobility as soon as possible.

Before Getting Started

Be sure to consult a chiropractic professional or primary care physician before performing any exercises with an injured or painful neck. Follow what they say, and do not put too much strain on the neck. Vertebrae and muscles in the spine are complex, so be sure to listen to and obey your body’s limits.

For some people, neck pain may be so intense even simple movements cause great discomfort. Physical Therapist Gavin Morrison recommends, “to first get the pain under control. Gradual joint motion and stretches [will] increase the range of motion in the neck over time [and] reduce the pain of normal activity.”

The Four Quick and Easy Exercises

Remember to stay hydrated, breathe deeply, and stop if you feel pain when performing the following:

Static Back

This stretch is simple but important. Lie with your back flat on the floor, arms out at a 90-degree angle to your torso. Bending at the knees and hips, lift your feet and place them on a chair, coffee table, or something sturdy and flat. Breathe deep and exhale slowly. Perform this stretch for 3-5 minutes. This stretch allows your head to settle back into proper alignment with your shoulders – helping to correct Forward Head Posture.

Head Tilt

Wrap your right hand over the top of your head, until your fingertips rest just above your left ear. Gently – and while exhaling slowly – pull your head down toward your right shoulder. Do not lift your shoulders. Keep them relaxed. This stretch is designed to stretch and elongate the often-cramped muscles running from the neck into the shoulders. Return to starting position, and switch hands and tilt direction.

Pectoral Stretch

Stand with your feet shoulder-width apart, about a foot away from the wall. Reach your right hand behind you, placing your right palm flat on the wall. Slowly twist your head and torso as far as you can to the left. Hold this stretch for 20 seconds. Return to starting position, and switch hands and twist direction.

Postural Breathing
When our breathing is shallow, the muscles in our neck contract – rather than deep in our diaphragm. To do this exercise, sit at the edge of your chair with your feet flat on the floor. Sit upright, and place your hands on your stomach. Inhale deeply and slowly into your diaphragm. Exhale slowly. Do this for 10 deep breaths, relaxing your neck muscles with each breath.

Start Your Journey to a Pain-Free Life

You work hard and put a lot of stress on your body. Overcome pain, discomfort and limited movement with natural, drug and surgery-free treatment. Get back to living life-active and healthy and able to enjoy the wonders of the Eastern Shore!

Headache Prevention:

Tips and Strategies for Keeping Headaches at Bay Headaches can be a real nuisance, impacting our daily lives and productivity. The good news is that...

Swing Safely: Tips for Preventing Shoulder Injuries in Golf

If you’re a golfer, chances are you’ve been anxiously watching the weather change and the grass to turn greener and greener. By this point in the...

Neck Pain and Poor Posture

Understanding the Link and How to Fix It If you ignored your mother's reminders to sit or stand up straight, you may have set yourself up for neck...

Ready to Ditch Your Daily Headache Pain Meds?

How A Chiropractor Could Help Treat Your Chronic Headaches Instead If you find yourself regularly reaching for pain medication to relieve headaches,...

When You Can’t Take the Day Off

Navigating Sciatica Pain at Work If you suffer from sciatica, thinking about making it through a workday or week can feel overwhelming. Anticipating...

Time To Quit Slouching

Understanding the Link Between Poor Posture and Shoulder Pain Did you know that the shoulder joint is one of the most complex joints in the human...

Silent Agony:

Exploring the Unexpected and Debilitating Effects of Sciatica Sciatica is a condition that occurs when the sciatic nerve, which is the largest nerve...

Is Your New-born Baby Causing Your Back Pain?

New Parent Back Pain Triggers and How to Avoid Them Being a new parent is a joyful time. But it’s also a demanding experience that requires a lot of...

Seasonal Allergies and Sinus Headaches About to Drag You Down?

This Year, Consider Seeing Your Chiropractor Spring is here, and while many are excited to enjoy the outdoors after a long, cold winter, it's a...

Sciatica: More Than Physical Pain

How to Cope With the Emotional Impacts of Sciatica If you do a Google search for ‘living with sciatica’ you’ll find no shortage of articles on how...

Get Started With Cianci Chiropractic Center

You work hard and put a lot of stress on your body. Overcome pain, discomfort and limited movement with natural, drug and surgery-free treatment. Get back to living life-active and healthy and able to enjoy the wonders of the Eastern Shore!

Office Hours

Monday: 8:00 am - 6:00 pm
Tuesday: 8:00 am - 6:00 pm
Wednesday: 8:00 am - 6:00 pm
Thursday: Closed
Friday: 8:00 am - 6:00 pm

Office Hours

Monday:           8:00 am - 6:00 pm
Tuesday:           8:00 am - 6:00 pm
Wednesday:   8:00 am - 6:00 pm
Thursday:         Closed

Friday:                8:00 am - 6:00 pm
Saturday:          Closed
Sunday:              Closed

Address

8737 Brooks Dr. #201
Easton, MD 21601

Phone Number