At Home Treatment For Neck Pain

Neck pain is the most common symptom we treat in female patients. Attributed to weak muscles in the shoulders, neck and upper back, neck pain is also exacerbated by an improper standing and sitting posture and straining neck muscles that remain in one position for too long.

In addition to providing specialized soft tissue therapies and spinal correction techniques, we recommend the following exercises to help you benefit even more from Chiropractic adjustments.

The Brugger
An excellent, easy-to-do exercise that works your neck’s opposite muscles, the Brugger is great for people who must sit in a continuously “slumped-forward” position all day. By performing the Brugger several times a day, you will notice you feel much more comfortable sitting with your head pulled back instead of bent over. View the instructional video for this exercise below.

Bent Over Rows
The “Bent Over Rows” exercise strengthens upper back muscles and promotes proper posture. In the video showing how to do Bent Over Rowe, the trainer uses a barbell but hand weights can be substituted for the barbell. You can also replace the barbell with a resistance band or even a two moderately heavy cans out of your pantry. Maintaining form is important to performing this exercise properly so you want to make sure you keep your head in a neutral position with your chin firmly tucked in. See an example below.