Beating Your Neck Pain with Effective Neck Exercises

Many seek neck pain relief in San Diego. Neck pain is a widespread health problem affecting as many as seventy percent of people in the United States. The neck, in general, can take a lot of stress over the years. Oftentimes, neck problems are due to improper posture practices in the office or at home. 

The typical human head weighs around 10 to 14 pounds. If you regularly and unconsciously practice improper posture, it means you put additional pressure on your neck and upper back. Incorrect posture leads to upper back pain, lower back pain, neck pain, headaches, and stiff neck.

The Importance of Having a Strong Neck

The neck acts as the conduit to and from the brain and the rest of the body. There is minimal muscle volume in this region. Therefore, it is vital to develop the neck to promote better function since it is critical to the central nervous system (CNS). The healthier the neck, the better the rest of the body functions. It explains why the fittest people in the sports industry have the most muscular necks. 

Look at the best boxers, the bodybuilders, wrestlers, football athletes, MMA fighters, and see how powerful their necks are. The best athletes, men, and women have sturdy necks. 

Have you given a lot of thought about the advantages of having a sturdy neck? Strengthening your neck muscles can be the first step towards neck pain relief in San Diego.

Why do you need to have a strong neck anyway? The simple answer is that a strong neck can make you more resilient to injury. A healthy and robust neck can protect the CNS. 

The Neck Needs More Attention

The general public regularly gives the neck little attention. The neck is genuinely one of the most vulnerable areas of the body. 

It deserves more than enough attention and care because it has an essential job. Many athletes have suffered severe injuries to the cervical spine due to various sports injuries, including neck and head trauma. Many of them found neck pain relief in San Diego through upper cervical chiropractic care. 

Keep the following crucial information in mind:

• It is better to anticipate and get ready for an oncoming force if you are playing contact sports. In this way, you can begin to contract the neck and head muscles. This action can reduce the severity of concussions. Imagine football players doing this always.
• If you have a robust set of jaw muscles, you can lower your risk of having an upper cervical injury.
• If your neck muscles are not strong enough, it can affect the respiratory system’s quality.
• Nerve impulses coming from the brain and flowing throughout the spinal cord and into the body can be negatively affected by weak, tired, or damaged neck muscles. A weak neck can impact your speed and balance.

Now that you are more aware of the importance of keeping the neck stable and healthy, let’s practice a few neck exercises. Try some of these neck exercises immediately. These can strengthen the muscles of your valuable neck.

Exercises to Reduce Neck Pain

Here are five simple exercise routines that take little time to execute. Yet, the value of these exercises goes a long way to strengthen your neck muscles.

• Shoulder Rolls

Stand or sit in a chair with both your feet at shoulder-width apart. Roll both your shoulders up, back, and down in a smooth motion without stopping. Repeat this movement five times. Then do it in reverse for five more times. 

Exercising your shoulders helps strengthen the muscles that support your neck. It is a fundamental and easy exercise that keeps your shoulders and joints moving well.

• Neck Drop and Raise

Stand up or sit straight in your chair. Gradually drop your head forward until your chest and chin touch each other. Keep this position for five to ten seconds. Then return to the starting position. Next, tilt your head slightly to the back and hold it for five to ten seconds. Repeat in both directions at least five times. 

This exercise works the front and back muscles of the neck to help increase flexibility and movement.

• Neck Retraction

Sit in a chair, keeping your shoulders back. Then look straight ahead in front. Pull your chin in like you are making a double chin. Hold this move for five to ten seconds while you feel the neck muscles contract and stretch. Return to your starting position.  Repeat the motion five times. This stretch will develop the back of the neck.

• Head Tilt

Stand or sit up straight. Gradually tilt your head toward your right shoulder while keeping your left shoulder down. Maintain this position for five to ten seconds. Next, return your head to the center, and then repeat the move on the other side. Do this five times on each side. This exercise works the sides of your neck.

• Neck Rotation

Sit in a chair or stand up while maintaining good posture. Then slowly turn your head to look at the right side while keeping your chin level. Maintain the position for five to ten seconds. Then go back to your center position. Repeat on the left side. Do this routine five times for each side.

Seek Professional Help for Neck Pain Relief in San Diego

If your neck pain becomes persistent, it may be time to seek the help of an upper cervical chiropractor.  The primary reason for the pain and discomfort you are experiencing may be due to a misalignment. Notably, a misalignment in one of the top bones of your neck, the C1 or C2 vertebra can cause various health problems. Sometimes, even only ¼ of a millimeter in misalignment can cause significant issues, including back and neck pain.

A clinical study involving a 44-year-old female patient with a history of dizziness, vertigo, neck pain, and headaches received upper cervical chiropractic care. After her treatment program, she experienced lesser health problems. She also enjoyed a significant decrease in the severity of her headaches and neck pain.

Here at Upper Cervical Chiropractic San Diego, our upper cervical chiropractor can analyze and detect if there are any misalignments in your upper cervical spine. We work with our patients closely to find the root cause of their health problems. 

If you have a misalignment, we will only use low-force adjustments to correct it. We gently encourage the misaligned bones to move back into place naturally. Our method is soft and precise, and this results in a longer-lasting adjustment that brings neck pain relief in San Diego.

Call our office at this number (858) 577-0662 to set a consultation.

To schedule a consultation with Upper Cervical Chiropractic San Diego, call 858-434-5926 or just click the button below.

If you are outside of the local area you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.