How to Fix Neck Pain
Is your neck constantly feeling tight, stiff, or sore? Whether you’ve just had an adjustment or spend long hours at a desk, taking care of your neck can make a big difference in how you feel throughout the day.
Nampa Chiropractor Dr. Zachary Reidinger recommends some stretches and strength drills designed to help you stay loose, support your spine, and promote better posture, especially if you experience “tech neck” or have lost the natural curve in your neck.
Release Tension: The Six-Way Neck Stretch
After an adjustment, it’s important to keep the neck moving well in all directions. This series is called a six-way neck stretch, which consists of six simple stretches that target different parts of the neck and upper shoulders. Hold each stretch for 30 seconds:
- Side Bend (Right & Left)
Tip your head to one side. You’ll feel a stretch through the opposite side of your neck. For a deeper stretch:
Add gentle pressure with your hand.
Drop the opposite shoulder or hold onto the bottom of a chair for more pull through the upper trap.
- Forward Stretch
Tilt your head forward and slightly shift your skull forward. You’ll feel the stretch in the back of the neck. Use your hand to guide the movement and hold.
- Armpit Stretch (Right & Left)
Lift one armpit toward the ceiling, turning your head slightly and tucking your chin. You’ll feel this through the back and side of the neck. Repeat on the other side.
- Neck Extension
Gently look up toward the ceiling. Use light overpressure on the front of the neck to enhance the stretch across the front of the neck.
Reinforce the Curve: Strengthen Your Neck
Many people with poor posture or reversed neck curves (known as cervical kyphosis) have weak deep neck flexor muscles. Strengthening these muscles helps support your cervical spine and bring your head back over your shoulders.
Here’s how to do what’s called the deep neck flexor activation:
Lie flat on your back.
- Step 1: Press the back of your head gently into the floor or table.
- Step 2: Tuck your chin slightly, like you’re making a “double chin.”
- Step 3: Lift your head off the surface—just slightly.
You should feel engagement at the front of your neck. This means your deep neck flexors are firing!
Start with 5-second holds for 10-15 reps. As you get stronger, build up to 3 sets of 1-minute holds. Dr. Zach recommends this to help reshape the curve and keep your neck supported all day.
Keep Moving Forward
Neck discomfort isn’t always caused by one bad moment—it’s often the result of years of posture imbalances and muscle weakness. However, the right stretches and strength exercises can help mitigate the damage.
Add these to your daily routine to keep your neck mobile and strong. And if you’re ready for more support, book a visit at True North Chiropractic and Wellness today!
