Neck mobility stretches

Having a stiff neck is painful and can be a real inconvenience. A stiff neck can be caused by sleeping wrong, looking down at your phone poor posture while sitting and having tense muscles due to stress. Wisniewski Chiropractic can help you get back to feeling like your best self! Prevent or treat injuries by scheduling an appointment today at the best chiropractor in Omaha, NE.

What is neck mobility/flexion?

Neck flexion is the act of moving your chin down to your chest. The joint that is just below the skull uses flexor muscles to move. You should be able to move your neck from side to side, bend your neck laterally, bring your ear to your shoulder and look up to extend the neck and lift the chin. 

What is Range of Motion (ROM)

A normal range of motion for the neck is 40 to 80 degrees. This is how far your neck can move without experiencing any kind of pain or discomfort. Decreased range of motion can be caused by looking down for extended periods of time. Daily activities that can cause this include:

  1. Looking at your computer or cellphone screens for too long

  2. Reading

  3. Sleeping wrong

  4. Carrying heavy bags

  5. Repetitive movements

Stretches to increase ROM

Look left and right

This stretch is fairly self-explanatory. To regain neck mobility simply practice looking to your left and right. During this stretch, make sure to draw your shoulder blades back and bring them together. It is important that you do each side equally and do so until you feel a good stretch or until it is slightly uncomfortable.

Chin Tuck

Place both of your hands on your chest so you can focus on your neck movement. Lift your chest to isolate the neck muscles and look down once you feel a stretch in the neck muscles. Look up and down and be sure the tuck the chin when doing this stretch.

Head tilt

Place both of your hands on your chest so you can focus on your neck movement and isolate the neck muscles. Tilt your head to the side with one ear facing up towards the sky, then return to a neutral position and repeat on the other side. 

Neck half rotations

During this stretch, you will focus on only doing the front half of a neck circle. Start by lifting the ear up and putting your chin on your chest. After this motion lift the other ear and repeat this several times for a good stretch. 

Best chiropractor in Omaha, NE.

Take care of your body by preventing and treating injuries at Wisniewski Chiropractic the best chiropractor in Omaha, NE. Schedule an appointment at Wisniewski Chiropractic in west Omaha, NE! Contact us today to book your appointment.