Impact Physical Therapy and Wellness

At Impact PT & Wellness, we understand how debilitating neck pain can be.

Whether you’re a fitness enthusiast trying to keep up with your activities or someone just struggling with daily tasks, neck pain doesn’t have to be a barrier to your lifestyle.

Neck pain can be a real nuisance, impacting not just your physical health but also your ability to enjoy daily activities.

It’s a common issue that affects millions of people, often linked to poor posture, extended periods of sitting, and, surprisingly, shoulder pain.

This connection is due to the intricate network of nerves, muscles, and connective tissues that bind the neck and shoulders, making any discomfort in one area likely to affect the other.

With the right neck pain exercises, you can alleviate discomfort and prevent future issues.

In this blog post, we’ll be sharing three effective exercises to help you fix your discomfort fast, so that you don’t have to miss out on life any longer!

3 Simple Neck Pain Exercises To Ease Pain And Reduce Tension

1. Neck Tilts

Neck tilts are a gentle way to begin addressing neck stiffness and discomfort. Here’s how you can perform this simple exercise:

– Sit or stand in a comfortable position, ensuring your posture is straight.

– Gently lower your ear towards your shoulder, adding a slight hand pressure for a deeper stretch if needed.

– Hold this position for 10 seconds to feel a stretch along the side and back of your neck.

– Slowly turn your head towards your shoulder to stretch the back of your neck.

– Hold again, then repeat on the opposite side.

Benefit: This exercise eases tension on both the side and back of the neck, promoting flexibility and reducing pain, making it one of the most beneficial neck pain exercises for those seeking immediate relief.

2. Shoulder Circles

Shoulder circles are excellent for relieving interconnected shoulder and neck tension. To perform shoulder circles:

– Stand or sit with your back straight.

– Slowly roll your shoulders in a backward circular motion, then downwards, completing the circle.

– Continue this motion for 30 seconds.

– Switch directions, rolling your shoulders forward this time for another 30 seconds.

Benefit: This exercise not only diminishes neck and shoulder tension but also enhances overall mobility, helping you maintain an active lifestyle without discomfort.

3. Chin Tucks

Chin tucks are a fantastic way to strengthen neck muscles and correct posture:

– Begin in a seated or standing position with your spine aligned.

– Gently pull your chin towards your chest, imagining a string pulling upwards from the back of your head.

– Hold this position for 5 seconds.

– Slowly return to the starting position and repeat 10 times.

Benefit: Chin tucks are crucial for strengthening neck muscles and improving posture, effectively relieving the forward neck strain often exacerbated by modern lifestyle habits like prolonged computer use.

Your Next Steps

These neck pain exercises are just the start. If you’re seeking comprehensive care and personalized guidance, Impact PT & Wellness is here to help.

We’ve created a FREE Neck & Shoulder Pain Guide, where you can discover more natural ways to ease your annoying, daily, irritating neck and shoulder pain naturally before it gets worse.

We offer a FREE Physical Therapy Assessment to tailor a recovery plan that fits your individual needs and goals.

This assessment is your first step toward a pain-free life, providing you an opportunity to discuss your concerns with our experts and explore treatment options that go beyond temporary fixes.

Don’t let neck pain control your life. Contact us at (712) 560-0460, or click HERE to schedule your FREE Physical Therapy Assessment.

Whether it’s getting back to the gym or simply enjoying a walk in the park, we are here to support you on your journey to recovery.

With Impact PT & Wellness, you can reclaim your activities, your joy, and your life.

Start today by booking your FREE Physical Therapy Assessment and taking advantage of our expertise.

Together, let’s fix your discomfort and restore your vitality.

Other Free Resources For Shoulder And Neck Pain Exercises

Read Our Blog – LEARN HOW TO RELIEVE ROTATOR CUFF PAIN AT NIGHT

Read Our Blog – 3 WAYS TO AVOID SHOULDER PAIN

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Keith Roed

PT, DPT, CMPT, Astym Cert. at Impact Physical Therapy and Wellness LLC

Dr. Keith Roed received his Bachelor’s Degree in Health Promotion from South Dakota State University in Brookings, SD in 2007. He then earned his Doctor of Physical Therapy Degree in 2011 from Des Moines University-Osteopathic Medical Center. He has completed extensive post-graduate course work in orthopedic manual therapy, becoming a Certified Manual Physical Therapist (CMPT) in 2014 through the Institute of Manipulative Physiotherapy and Clinical Training (I.M.P.A.C.T.). He has been an Astym Certified Physical Therapist since 2014, which has aided him in helping many people overcome chronic pain conditions and movement deficiencies since 2014. Dr. Keith is also certified in Functional Movement Screens (FMS), which is a tool used to identify asymmetries which result in functional movement deficiencies.

Dr. Keith’s background includes working extensively with foot and ankle issues as well as hip, knee, lower back , hand/wrist, elbow, shoulder and neck pain—including the treatment of acute and chronic headaches. He also works with athletic injuries and those who have chronic or lingering pain, even for years. He takes pride in being able to get positive outcomes with very difficult cases where other treatments or options have failed. He has treated individuals at all ages and skill levels from adolescents to elderly, weekend warriors to college and professional athletes—all with the purpose and goal to return them to their sport or activity that they love.

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Fix Your Discomfort Fast With These 3 Neck Pain Exercises