Neck pain is a common complaint today due to poor posture and the use of cell phones and computers.  Here are some great exercises for neck pain that along with posture correction can reduce your pain.

Cervical Retraction

Start by sitting up tall with equal weight on your sitting bones.  On your inhale draw your head back on your body as you tuck your chin down slightly and lift the base of your skull up to the ceiling.  Pause for a second and relax on your exhale.  This exercise works on getting your head over your shoulders where it should be.  It also lengthens your entire cervical spine as you lift the base of your skull up toward the ceiling.  This exercise is typically tolerated by most conditions and if you can not tolerate it sitting you can try it lying down on your back.  Repeat 10 times twice a day.

Cervical Retraction With Rotation

Start by sitting up tall with equal weight on both sitting bones.  Perform a retraction and maintain it as you turn your head to the right as far as you can. Pause for a second and return to neutral.  Repeat to the left alternating sides for 10 repetitions twice a day.  This exercise works on improving your ability to turn your head left and right.  It stretches your scalene and sternocleidomastoid muscles.  If too painful sitting you can do this lying down on your back.

Cervical Retraction With Side Bend

Start by sitting up tall with equal weight on both sitting bones.  Perform a retraction and maintain it as you tilt your head to the right as far as you can. Pause for a second and return to neutral.  Repeat to the left alternating sides for 10 repetitions twice a day.  This exercise works on improving your ability to tilt your head left and right.  It stretches your upper trapezius muscle.  If too painful sitting you can do this lying down on your back.

Some times exercises are not enough and manual therapy techniques are needed to eliminate adhesions in muscles and ligaments and restore normal joint mobility.  Try these exercises ten times twice a day and if you still have pain you can make an appointment by calling us at 914-271-2426 , emailing us at oldpostpt@icloud.com, or making an appointment online at oldpostpt.com.