Alleviate Persistent Neck Pain with These Simple Neck Exercises

Upland neck pain relief

The tendency to wear your neck out over time is a natural part of aging. Unfortunately, this tendency can become more acute with repetitive neck extension or flexion due to heavy computer use, reading, writing, or other activities requiring constant head movement. You can at least lessen the damage and impact on your cervical spine by doing or trying the simple yet effective source of Upland neck pain relief: exercises!


Upland Neck Pain Relief Exercises

Regular neck exercises can help alleviate pain and amplify your efforts to avoid the same health mishap. This is crucial if you suffer from neck pain, an injury, or chronic neck problems. Neck exercises relieve back and neck pain, improve overall posture, and prevent damage. They can help prevent injury, improve performance in sports, and give us greater mobility in everyday activities. By incorporating a few simple neck stretches into your daily routine, you'll start feeling better today.

#1. Static stretches

Warming up before any activity is essential, especially in ensuring that you experience significant Upland neck pain relief. It will also help protect against worsening pain, muscle stiffness, and neck soreness. Also, warming up will improve your performance by increasing blood flow to your muscles and joints. 

Static stretches are an excellent initial or warm-up exercise because they are not demanding but get your blood pumping and muscles moving. Examples of static stretches are levator scapulae stretch and corner stretch. We suggest performing these exercises for up to 20 seconds.

#2. Shoulder Rolls

You can perform shoulder rolls in several ways, but the most common method involves lying on your back and keeping your arms by your sides. The idea is to roll your shoulders up and down as far as possible while keeping them relaxed. You should feel the tension release in the neck area after performing this exercise for several minutes.

To perform shoulder rolls:

  • Lie on your back with both hands behind you on either side of the head (around ear level).
  • Roll upward until you feel resistance; hold position for 15 seconds, then repeat the process three more times before switching sides

#3. Neck Retractions

To perform neck retractions:

  • Stand up straight, keep your shoulders dropped down, and push back
  • Gently pull your chin towards your chest as if you were trying to draw a line downwards on the page with a ruler 
  • Hold for five seconds, then repeat ten times in a row if necessary. We suggest doing this slowly enough so that it doesn't make your neck hunch forward or cause pain in other body parts. 

#4. Lateral Neck Flexion

The fourth exercise is lateral neck flexion. This is another method of stretching the muscles in your neck, which can help relieve pain from persistent pain in your upper back and shoulders. You must perform this exercise if you have any injuries or issues with your spine because it could stress them and cause further problems.

To perform this stretch at home:

  • Bend the neck to the side while keeping your shoulder and back muscles still 
  • Once you have stretched your neck enough, hold your position for up to 5 seconds
  • Repeat the movement but on the other side of your body   

#5. Upper Trapezius Stretch

To perform this exercise, find a wall with your back against it and stand tall. If you have trouble finding a wall, try holding onto something at shoulder height (like a chair) while standing up straight. Here are the steps you should remember: 

  • Start by bending forward at the waist, so the head is between the knees. 
  • Extend both arms forward until they are straight out in front of you. 
  • Make sure not to bend too far over, or it will be difficult for your neck muscles to stretch correctly. 
  • Keep both arms parallel and perpendicular to any objects around them. 
  • Repeat the movements once a day. 


Upper Cervical Care: An Excellent Source of Upland Neck Pain Relief 

The exercises we recommend will give you long-term relief from neck and shoulder pains and headaches that can come from wearing too much strain on your neck if done regularly. They will also help you strengthen your core muscles, allowing you to be more active during the day. 

However, to ensure that your neck pain is less likely to linger and bother your life again, you can complement these exercises with the most sought-after source of Upland Neck Pain Relief: upper cervical chiropractic care.

Upper cervical chiropractic is one conservative and safe approach to neck pain. It is also a cost-effective complementary or alternative care option that addresses the cause of your pain. Chiropractic doctors like Dr. Murray provide precise chiropractic adjustments to the upper cervical area to help promote healing. This is an excellent addition to your strategy for coping with neck pain.


Improve Your Cervical Spine Health Today

Upper cervical chiropractic care is a good option for anyone looking for a holistic and natural path to healing symptoms like neck pain. It hinges on the idea that problems in joints, muscles, ligaments, and discs place mechanical stress on the spine and cause symptoms ranging from headaches to persistent neck pain. 

Upper cervical chiropractors address these issues by adjusting the C1 and C2 bones to release the pressure on the joints and muscles of the neck and upper back. At Atlas Brain and Spine, we perform various diagnostic processes to provide each patient with carefully calculated neck bone adjustments. We also pay close attention to other factors that might impact your pain, such as lifestyle choices and pre-existing health problems. 

Dr. Kyle Murray D.C aims to restore your brain and heal pain through tried and tested upper cervical chiropractic adjustments. You can visit him at the clinic every Monday, Tuesday, and Thursday from 7:30 am until 5 pm, and half-day on Fridays from 7:30 am until 11:30 am. You can schedule an appointment with Dr. Murray via phone at 909-343-5896, email, or online form.


To schedule a consultation with Dr. Murray, call our Upland office at 909-343-5896.

If you are outside of the local area, you can find an Upper Cervical Doctor near you at