5 simple stretches to prevent neck pain

5 Simple Stretches to Prevent Neck Pain


By Dr. Aaron Corley, D.C. – Suncoast Health Center, Nokomis, FL | Call: (941) 539-3412


Neck pain is one of the most common issues in today’s digital age, often caused by poor posture, prolonged screen time, and stress. At Suncoast Health Center, we specialize in chiropractic care to help alleviate neck pain and restore mobility. If you suffer from stiffness or discomfort, adding a few simple stretches to your daily routine can make a big difference. Here are five chiropractor-approved stretches to help prevent and relieve neck pain.


1. Chin Tucks – Improve Posture & Reduce "Text Neck"


One of the leading causes of neck pain is forward head posture, also known as "text neck." This occurs when your head leans forward, straining your neck muscles. Chin tucks help strengthen and realign the neck.


How to Do It:


1. Sit or stand tall with your shoulders relaxed.



2. Gently tuck your chin toward your chest as if making a slight double chin.



3. Hold for 5 seconds, then relax.



4. Repeat 10 times.




Benefits:


Strengthens the deep neck muscles.


Improves posture and spinal alignment.


Relieves tension caused by prolonged screen use.



2. Upper Trapezius Stretch – Relieve Shoulder & Neck Tension


Your upper trapezius muscles, located between your neck and shoulders, often become tight due to stress or poor posture. This stretch helps loosen those muscles, preventing tension headaches and stiffness.


How to Do It:


1. Sit or stand tall.



2. Place your right hand on your left side of the head.



3. Gently tilt your head toward your right shoulder until you feel a stretch on the left side.



4. Hold for 20-30 seconds, then switch sides.



5. Repeat 2-3 times per side.




Benefits:


Eases tightness in the neck and shoulders.


Reduces stress-related tension.


Improves flexibility.



3. Levator Scapulae Stretch – Reduce Stiffness & Increase Mobility


The levator scapulae muscle runs from the side of the neck to the shoulder blade and is a common source of tightness, especially in people who work at desks.


How to Do It:


1. Sit or stand tall.



2. Turn your head 45 degrees to the right.



3. Place your right hand on the back of your head and gently pull downward.



4. Hold for 20-30 seconds, then switch sides.



5. Repeat 2-3 times per side.




Benefits:


Relieves stiffness from prolonged sitting.


Increases neck mobility.


Reduces the risk of tension headaches.



4. Seated Neck Rotation – Improve Flexibility & Reduce Pain


Many people experience neck stiffness due to limited movement throughout the day. This simple rotation exercise helps improve range of motion and prevent stiffness.


How to Do It:


1. Sit with your back straight.



2. Slowly turn your head to the right as far as is comfortable.



3. Hold for 10-15 seconds, then return to the center.



4. Repeat on the left side.



5. Perform 5 repetitions per side.




Benefits:


Improves flexibility.


Prevents stiffness from prolonged sitting or driving.


Enhances mobility for daily activities.



5. Shoulder Blade Squeeze – Strengthen Muscles & Improve Posture


Weak upper back muscles contribute to poor posture and neck pain. This exercise helps strengthen those muscles, reducing strain on the neck.


How to Do It:


1. Sit or stand with your arms relaxed at your sides.



2. Squeeze your shoulder blades together as if holding a pencil between them.



3. Hold for 5-10 seconds, then relax.



4. Repeat 10 times.




Benefits:


Strengthens the upper back and improves posture.


Reduces forward head posture.


Prevents tension in the neck and shoulders.




---


When to Seek Chiropractic Care


While these stretches can help prevent neck pain, sometimes professional care is needed for chronic pain, stiffness, or mobility issues. At Suncoast Health Center, we provide expert chiropractic adjustments to help you feel your best.


Chiropractic Care Can Help With:


✔️ Text Neck – Caused by prolonged screen time

✔️ Posture Correction – For better spinal health

✔️ DOT Physical Exams – Certified exams for commercial drivers

✔️ Neck & Back Pain Relief – Chiropractic adjustments and therapy


If you’re experiencing ongoing neck pain, don’t wait for it to get worse. Schedule a consultation today!


📍 Suncoast Health Center – Nokomis, FL

📞 Call Dr. Aaron Corley, D.C. at (941) 539-3412


Your neck health matters! Try these simple stretches daily, and if you need expert chiropractic care, we’re here to help.




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