Safe neck stretches : What to do and what to avoid

Safe Neck Stretches: What to Do and What to Avoid

Your neck is one of the most delicate and complex structures in your body, supporting your head while allowing for a wide range of motion. However, improper stretching techniques can do more harm than good. If you want to keep your neck mobile and pain-free, it’s important to focus on safe, controlled movements rather than forceful, high-velocity motions. All of the blood flow in your brain travels up through arteries in your neck from your heart, and the vertebral artery in the upper cervical spine is particularly vulnerable to over rotation.

Safe Neck Stretches

✔️ Side-to-Side Stretch: Gently tilt your head toward one shoulder, holding for a few seconds before switching sides. This helps release tension in the upper trapezius and neck muscles. 

✔️ Looking Up: Slowly lift your chin toward the ceiling, stretching the front of your neck. Avoid overextending. 

✔️ Looking Down: Tuck your chin toward your chest, stretching the back of your neck and upper back. 

What to Avoid

🚫 Neck Circles: Rotating your neck in a big circle, especially quickly, can put uneven pressure on the cervical vertebrae, and aggravate existing issues. 

🚫 Pushing Your Chin for a Pop: Forcing your chin into rotation to “self-adjust” your neck is a risky habit. When people do this repeatedly, they aren’t actually correcting the subluxation (misalignment). Instead, they are moving the inflamed vertebrae above the true problem area, which leads to more inflammation and the continued urge to repeat the maneuver.

Instead of trying to force an adjustment, let a licensed chiropractor handle it. A professional adjustment ensures that the right vertebra is mobilized, preventing chronic inflammation and recurring neck discomfort. Stick with gentle, safe stretches, and leave the real adjustments to the experts! 

The cervical spine's natural curvature, known as cervical lordosis, plays a crucial role in maintaining spinal alignment and overall health. A loss of this curvature can lead to various health issues, including neck pain, headaches, and reduced quality of life.

Maintaining proper cervical alignment is essential for spinal health and overall well-being. Regular chiropractic care, regular exercise, and ergonomic adjustments can help preserve or restore cervical lordosis, potentially mitigating associated health risks. 

Dr. M Ryan Saldivar D.C.

415-852-0365