Hi, I’m Dr. Lucas Marchand, your house-call chiropractor here in Sioux Falls! Today, I’m sharing simple at-home stretches you can do to ease very mild neck pain. If your neck pain is more moderate or severe, I strongly recommend consulting your chiropractor, physical therapist, or doctor. Let’s dive in!
Why Gentle Stretching Works for Mild Neck Pain
Mild neck pain is often the result of tension in the muscles surrounding the neck and shoulders, like the trapezius and levator scapulae. Gentle stretching helps release this tension while improving your range of motion and preventing stiffness from getting worse.
Think of your neck as a rubber band. Stretching it gently keeps it flexible and functional. If you stretch too hard or ignore the tension altogether, that rubber band can become stiff or even snap under pressure.
Preparing for Your Stretching Routine
Set Up for Success
Find a comfortable place to sit, like a sturdy chair or the floor.
Keep your back straight, shoulders relaxed, and neck aligned.
A Few Ground Rules
Move gently and avoid sharp or sudden movements.
Stay within a comfortable range of motion.
Hold each stretch for about 30 seconds—no more, no less.
Stop immediately if you feel pain, pins and needles, or numbness.
Warm-Up Stretches: Loosening Up the Neck
Before diving into deeper stretches, we’ll warm up your neck muscles with some simple movements.
Side-to-Side Tilts
Sit tall with your shoulders relaxed.
Slowly tilt your head toward your right shoulder until you feel a stretch on the left side of your neck.
Return to center, then tilt to the left.
Repeat for 3–5 reps on each side (6–10 total).
Head Flexion and Extension
Lower your chin toward your chest to stretch the back of your neck and traps.
Slowly lift your head and tilt it back, looking up at the ceiling.
Repeat 3–5 times, maintaining smooth, controlled movements.
Neck Rotations
Turn your head to the right, as if looking over your shoulder.
Return to center, then rotate to the left.
Do 3–5 reps per side (6–10 total).
Deeper Stretches: Addressing Specific Tension
Now that your neck is warmed up, let’s move into deeper stretches to target specific areas of tension.
Overpressure Side Stretches
Imagine your neck as a bowstring. With this stretch, you’ll gently apply pressure to release the tension.
Sit on your right hand to anchor your shoulder.
Use your left hand to gently guide your head to the left, stretching the right side of your neck.
Hold the stretch for 30 seconds, then switch sides.
Let the weight of your arm do the work—no need to pull hard.
Seated Neck-and-Trap Stretch
Place your right hand behind your back to stabilize your shoulder.
Tilt your head toward your left knee.
Use your left hand to gently pull your head downward for a deeper stretch.
Hold for 30 seconds, then repeat on the other side.
Incorporating Stretches into Daily Life
Desk Workers’ Secret Weapon
If you spend long hours at a desk or staring at your phone, these stretches can be a game-changer. Use them during breaks to relieve tension and prevent “tech neck.”
Consistency is Key
Consistency beats intensity. Stretching daily—even for a few minutes—can help keep neck pain at bay. However, don’t overdo it; your muscles need time to recover just like any workout.
When to See a Chiropractor
While these stretches are excellent for mild neck pain, certain symptoms indicate the need for professional care:
Pain that’s sharp or severe.
Pins and needles, numbness, or tingling in your arms or hands.
Persistent stiffness that doesn’t improve with stretching.
Headaches or reduced range of motion.
If you’re experiencing any of these symptoms, it’s time to call in the pros. As a mobile chiropractor in Sioux Falls, I can bring expert care directly to your door!
Conclusion: Your Neck’s New Best Friend
Mild neck pain doesn’t have to slow you down. By incorporating these stretches into your daily routine, you can ease tension, improve your mobility, and feel more comfortable throughout the day.
If your pain persists or worsens, don’t wait—contact MyChiro for hands-on care tailored to your needs.
Stay pain-free, Sioux Falls!
Dr. Lucas Marchand The House-Call Chiropractor
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