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Neck pain is a very common health problem. The health of your neck is directly related to your overall wellbeing in a number of ways. Our necks take a lot of abuse over the years. As many as 70 percent of people in the US have significant neck pain at some point during their lifetime. The majority of neck problems come from improper posture at home and in the office. The average human head weighs 10 to 14 pounds. Pressure is exerted on the neck and upper back if you have improper posture, and this can lead to neck pain, upper back pain, headaches, and a stiff neck.
Explaining the Structures of the Neck
The neck and the cervical spine act as a conduit to and from the brain and the rest of the body. There is very little muscle volume there. Therefore, it is vital to build up that area to get better function since it is important to the central nervous system, which keeps the body functioning at its best. While having a strong neck is extremely imperative for football players, MMA athletes, and soccer players, it does not stop there. Everyone should strive to have a strong neck, both males and females. How?
Well, it’s possible you haven’t really given a lot of thought to working on strengthening your neck muscles. Why is it so important? Simply because head and neck injuries can have negative consequences. When you compare other injuries (ankle, shoulder, or knee) to head trauma, the latter goes to the top of the list of importance.
This is especially true when playing sports. Improved training programs and less bulky or even non-existent protective equipment have made playing sports riskier. In addition, neck exercise machines do not usually exist with gym equipment. Therefore the neck is given little, if any, attention. But it is one of the most vulnerable areas of the body and has an important job. It should really be given the utmost care. In fact, if you have a serious injury to the cervical spine, you may find yourself in a wheelchair for the rest of your life.
Keep the following information in mind:
- If you have strong jaw muscles, you can lower the risk of having an upper cervical injury.
- It is better to anticipate an oncoming force if you are playing sports. In this way, you can contract the neck and head muscles and reduce the severity of concussions.
- If your neck muscles are not strong, your respiratory system quality can be reduced.
- Nerve impulses coming from the brain and running throughout the spinal cord and into the body can be negatively affected by tired, weak, or damaged neck muscles and impact your speed and balance.
Considering the above information, let’s take a look at a few exercises you can start doing right away to strengthen the muscles of your neck.
Exercises to Alleviate Neck Pain
Here are five simple exercises that take little time and yet go a long way to strengthen your neck muscles.
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Neck drop and raise
This works the back and front of your neck to help increase movement and flexibility. Stand or sit straight up in a chair. Slowly drop your head forward until your chin and chest touch each other. Hold for 5 – 10 seconds. Return to start position. Next, tilt your head slightly back and hold for 5 – 10 seconds. Repeat in each direction 5 times.
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Neck retraction
This stretch is felt in the back of the neck. Sit in a chair with your shoulders back and your head straight. Pull your chin in like you are making a double chin. Hold for 5 -10 seconds while you feel your neck muscles stretch. Return to starting position and repeat 5 times.
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Shoulder rolls
Exercising your shoulders also strengthens the muscles supporting your neck. This is a basic, easy exercise that keeps your shoulders and joints moving well. Stand or sit in a chair with your feet shoulder-width apart. Roll your shoulders up, back, and down in a smooth motion without stopping. Repeat this 5 times then do it in reverse for 5 more times.
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Neck rotation
Sit in a chair or stand using good posture. Slowly turn your head to the right and keep your chin level. Hold this position for 5 – 10 seconds and return to center position. Repeat on the left side. Do this 5 times for each side.
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Head tilt
This works the sides of your neck. Stand or sit up straight. Slowly tilt your head toward your right shoulder keeping your left shoulder down. Hold for 5 – 10 seconds. Return your head to the center. Repeat on the other side. Do this 5 times on each side.
Taking Neck Pain to the Professionals
If neck pain is persistent, it may be time to seek the care of an upper cervical chiropractor. The reason for the pain and discomfort you are experiencing may be due to a misalignment in one of the top bones of the neck, the C1 or C2 vertebra. These tiny misalignments, sometimes only ¼ of a millimeter, can cause a lot of health problems, including neck pain. We have been specially trained to find these misalignments and then work with our patients to correct them. We use a low-force adjustment that does not include popping or cracking the neck. Rather, the bones are encouraged to move back into place on their own. This results in a longer-lasting adjustment and often helps alleviate neck pain.
To schedule a complimentary consultation with Dr. Cheney, call our Draper office at 385-331-7035. You can also click one of the buttons below.
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