Neck and Shoulder Stretches & Exercises
Your neck and shoulders hold a lot of tension, and over time, this can cause stiffness and pain. If you want fast relief, here are some stretches and exercises recommended by our chiropractors that can be used at home and in between your appointments.
396 Cervical – Axial Extension (Chin Tucks)
- Place your pointer finger on your chin
- Guide your head back with your finger, tucking your chin down and towards your neck
Do 2 sets of 3 reps
357 Cervical Flexion Stretch
- Place your hand on top of your head
- Using your hand for assistance, bring your chin down and towards your chest. Hold for 4 seconds.
Do 2 sets of 3 reps.
- Place your left hand on the right side of your head, reaching over the top of your head
- Gently pull your left ear towards your left shoulder
- Hold for 4 seconds
Do 2 sets of 3 reps.
363 Cervical Sidebend Stretch – Right
- Place your right hand on the left side of your head, reaching over the top of your head
- Gently pull your right ear towards your right shoulder
- Hold for 4 seconds
Do 2 sets of 3 reps.
- Place your hands behind your head, interlocking the fingers
- Push your head back against your hands
- Make sure your hands and head do not move.
- Hold for 4 seconds
Do 2 sets of 3 reps
375 Cervical – Flexion – Isometric
- Place your hand on your forehead
- Attempt to bring your chin towards your chest while resisting all motion with your hand
- Hold for 4 seconds
Do 2 sets of 3 reps.
384 Cervical – Sidebend – Left – Isometric
- Place your left hand on the left side of your head
- Attempt to bring your left ear towards your left shoulder while resisting all motion with your left hand
- Hold for 4 seconds
Do 2 sets of 3 reps
- Place your right hand on the right side of your head
- Attempt to bring your right ear towards your right shoulder while resisting all motion with your right hand
- Hold for 4 seconds
Do 2 sets of 3 reps
366 Doorway Stretch – External Rotation – 0 degrees
- Stand in a doorway and place your arms on the outside of the doorway, keeping your elbows at your side
- Slowly lean into the doorway while keeping your arms still
- Feel a stretch in the front of your chest
- Hold for 4 seconds
Do 2 sets of 3 reps
367 Doorway Stretch – External Rotation – 90 degrees
- Stand in a doorway and place your arms on the outside of the doorway with your arms above your head, bent at a 90-degree angle
- Slowly lean into the doorway, keeping your elbows bent
- Feel a stretch in the front of your chest
- Hold for 4 seconds
Do 2 sets of 3 reps
- Bring your left hand across your chest towards your opposite shoulder
- Place your right hand on the back of your left elbow
- Slowly bring your left arm across your chest, using the right hand for assistance.
- Hold for 4 seconds
- Repeat on the right side
Do 2 sets of 3 reps with both arms
- Stand on a level surface with your arms at your side
- Raise your shoulders towards your ears, keeping your arms straight
Do 2 sets of 3 reps
- Tie one end of the resistance band around a doorknob, with the door closed
- Gripping the other end of the resistance band, extend your arms back with the elbows bent
- Squeeze your shoulder blades together while pulling back
Do 2 sets of 3 reps
439 Extension – Standing – Resistance Band
- Tie the middle of the resistance band around a doorknob, with the door closed
- Gripping each end of the resistance band, extend your arms back while squeezing your shoulder blades together and keeping your arms straight
Do 2 sets of 3 reps
391 Shoulder Abduction – Resistance Band
- Step on one end of the resistance band
- Wrap the other end of the resistance band around the hand of the involved arm
- Raise your arm straight out to the side, parallel to the ground
Do 2 sets of 3 reps
396 Shoulder Flexion – Resistance Band
- Step on one end of the resistance band
- Wrap the other end of the resistance band around the hand of your involved arm
- Raise your arm straight up in front, parallel to the ground
Do 2 sets of 3 reps
The Health and Wellness team hopes that you find relief from these stretches and in-office chiropractic treatment. To schedule an appointment or learn more about these stretches, contact our office in Layton, Utah.