{"id":225,"date":"2022-03-10T12:31:26","date_gmt":"2022-03-10T12:31:26","guid":{"rendered":"https:\/\/themelbournechiropractor.com.au\/blog\/?p=225"},"modified":"2022-03-10T13:04:15","modified_gmt":"2022-03-10T13:04:15","slug":"best-neck-stretches-in-2022-for-neck-pain","status":"publish","type":"post","link":"https:\/\/themelbournechiropractor.com.au\/blog\/best-neck-stretches-in-2022-for-neck-pain\/","title":{"rendered":"Best Neck Stretches in 2022 for Neck Pain!"},"content":{"rendered":"\n<p><a href=\"https:\/\/themelbournechiropractor.com.au\/neck-pain\">Neck Pain<\/a> can become debilitating and extremely annoying when it continues to annoy you throughout the day. <a href=\"https:\/\/themelbournechiropractor.com.au\/about\">Our practitioners<\/a> have put together for you the <strong>Top 3 Neck Stretches<\/strong> that will help alleviate and minimise your neck pain!<\/p>\n\n\n\n<p><strong>Upper Trap Stretch (Neck muscles)<\/strong><br><span style=\"text-decoration: underline;\">Procedure:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>(Seated) Reach one hand down by your side to hold onto the edge of the chair (or sit on your hand). <\/li><li>With the other hand, pull your head forwards and across to the armpit &#8211; \u201cear to armpit\u201d.<br><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/trap-stretch.jpg?resize=276%2C302&#038;ssl=1\" alt=\"TMCTrapStretch.jpg\" class=\"wp-image-226\" width=\"276\" height=\"302\" data-recalc-dims=\"1\" \/><figcaption>Trap stretch<\/figcaption><\/figure>\n\n\n\n<p><span style=\"text-decoration: underline;\">Recommended Tasks:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<p><strong>Suboccipital Stretch (Neck Stretch)<\/strong><br><span style=\"text-decoration: underline;\">Procedure:<\/span> <strong>2 ways to complete<\/strong><br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>(Seated\/Standing) fingers apply pressure just under the back of the skull<\/li><li>Pull your chin towards the back of your skull whilst maintaining pressure with fingers<br><\/li><li>(Laying on your back) with a low pillow\/support under the back of the skull. <\/li><li>Place the tongue on the roof of the mouth, just behind the front teeth.<\/li><li>Gently pull your chin in \u2013 like nodding \u201cyes\u201d, without dropping your head or looking down.<br><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"540\" height=\"239\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Subocc-stretch.png?resize=540%2C239&#038;ssl=1\" alt=\"TMCSubOccStretch.jpg\" class=\"wp-image-227\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Subocc-stretch.png?w=540&amp;ssl=1 540w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Subocc-stretch.png?resize=300%2C133&amp;ssl=1 300w\" sizes=\"auto, (max-width: 540px) 100vw, 540px\" data-recalc-dims=\"1\" \/><figcaption>Suboccipital Stretch Laying On Back<\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration: underline;\">Recommended Tasks:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<p><strong>Sternocleidomastoid (SCM) Stretch (Side Neck Stretch)<\/strong><br><span style=\"text-decoration: underline;\">Procedure:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>(Seated\/Standing) Rotate your head to the opposite shoulder<\/li><li>Tilt your chin up slightly<\/li><li>Push your head just above your ear backwards gently until you feel a stretch<strong><br><\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"275\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/SCM-Stretch.png?resize=580%2C275&#038;ssl=1\" alt=\"TMCSCMStretch.jpg\" class=\"wp-image-228\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/SCM-Stretch.png?w=624&amp;ssl=1 624w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/SCM-Stretch.png?resize=300%2C142&amp;ssl=1 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" data-recalc-dims=\"1\" \/><figcaption>SCM Stretch<\/figcaption><\/figure>\n\n\n\n<p><span style=\"text-decoration: underline;\">Recommended Tasks:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br><span style=\"text-decoration: underline;\">*STOP if any nausea, dizziness, feeling of spinning or light-headedness occur<\/span><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxatio<\/li><\/ul>\n\n\n\n<p>*Note: If you are suffering from severe neck pain, <a href=\"https:\/\/themelbournechiropractor.com.au\/headaches\">headaches<\/a> or <a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/can-a-chiropractor-help-with-migraines\/\">migraines<\/a> and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week! <\/p>\n\n\n\n<p><a href=\"https:\/\/themelbournechiropractor.com.au\/book-now\">https:\/\/themelbournechiropractor.com.au\/book-now<\/a><\/p>\n\n\n\n<p><strong>What Can Our Team Do To Help?<\/strong><\/p>\n\n\n\n<p>Depending on the severity of the Sprain or Strain&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/about\">our practitioners<\/a>&nbsp;will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/chiropractic-adjustments\/\">Spinal manipulation<\/a>, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as ribs and spinal segments (LeFebvre, Peterson &amp; Haas, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/can-a-chiropractor-help-with-flexibility\/\">PNF\/PIR\/prescribed stretching<\/a>&nbsp;\u2013 Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/massage-myotherapy\">Remedial Massage<\/a>, Trigger point therapy or use of <a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/are-massage-guns-worth-the-investment\/\">handheld massager<\/a> \u2013 Have shown to decrease pain\/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar &amp; Shareef, 2014)<\/li><li>Advice on daily living activities\/diet \u2013 This enables advice on how to change to make healthy &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; actions into habits and may offer a valuable alternative with potential for long-term &nbsp; impact. (Gardner, Lally &amp; Wardle, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/how-chiropractic-care-can-benefit-the-whole-family\/\">Prescribed exercises<\/a>&nbsp;\u2013 produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli &amp; Hernandez, 2015)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/dry-needling\">Dry Needling<\/a>&nbsp;or&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/cupping\">Cupping&nbsp;<\/a>to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"854\" height=\"360\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=427%2C180&amp;ssl=1\" alt=\"TMClogo.jpg\" class=\"wp-image-204\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?w=854&amp;ssl=1 854w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=300%2C126&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=768%2C324&amp;ssl=1 768w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><figcaption><a href=\"https:\/\/themelbournechiropractor.com.au\/\">https:\/\/themelbournechiropractor.com.au\/<\/a><\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Neck Pain can become debilitating and extremely annoying when it continues to annoy you throughout the day. Our practitioners have put together for you the Top 3 Neck Stretches that will help alleviate and minimise your neck pain! Upper Trap Stretch (Neck muscles)Procedure: (Seated) Reach one hand down by your side to hold onto the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":229,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":""},"categories":[1],"tags":[9,11,6,7,8],"class_list":["post-225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised","tag-headaches","tag-migraine","tag-neck-pain","tag-stretches","tag-tmcs-top-3"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/300px-Neck_Pain_Diagram.png?fit=300%2C249&ssl=1","jetpack-related-posts":[{"id":522,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/tradies-how-chiropractic-care-help\/","url_meta":{"origin":225,"position":0},"title":"Tradies &#038; How Chiropractic Care Helps?","date":"14 July 2022","format":false,"excerpt":"Working With A Broken Back Is Not Part Of The Job! Being a Tradesman is a tough gig making it ideal for the body to function at its best during strenuous work hours. It has been estimated that at least 1 in 4 people working in an intensive job suffer\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Standing-Postures-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/07\/LXM9z-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":951,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/neck-pains-strains\/","url_meta":{"origin":225,"position":1},"title":"Neck Pains &#038; Strains","date":"7 November 2023","format":false,"excerpt":"Are you someone that has woken up with a sudden neck pain or maybe done an awkward movement at the gym that has caught your neck in an excruciating position? 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It is very common for teenagers and especially now with so many platforms including knowledge on the internet it makes it difficult for people to keep away from screen time.\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Text-neck-tmc.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/10\/TEXT-NECK-TMC.png?fit=1000%2C644&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":879,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/all-about-torticollis-syndrome\/","url_meta":{"origin":225,"position":4},"title":"All About Torticollis Syndrome","date":"26 April 2023","format":false,"excerpt":"What is Torticollis? Torticollis also known as a \"Wry Neck\" is a debilitating neck injury that can last up to several months depending on its severity. How Does Torticollis Occur? - Incorrect Posture - Bad Pillow - Bad Sleeping Position - Strenuous Activity - Incorrect Lifting Symptoms Of Torticollis! -\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Torticollis-Neck-Pain-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2023\/04\/Torticollis-Neck-Pain-TMC.jpg?fit=900%2C599&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":491,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/is-cracking-your-neck-a-bad-habit\/","url_meta":{"origin":225,"position":5},"title":"Is Cracking Your Neck A Bad Habit?","date":"17 June 2022","format":false,"excerpt":"Cracking your neck or back wont cause you to get arthritis although what it can do is stiffen up your joints in the area you are stressing to get that initial \"crack\". Usually what happens is when you get that release, is a movable joint that is not restricted is\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Sore-Neck-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/5d9d791cf2bb754854f302f1_woman-holding-neck.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/225","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/comments?post=225"}],"version-history":[{"count":5,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/225\/revisions"}],"predecessor-version":[{"id":236,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/225\/revisions\/236"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media\/229"}],"wp:attachment":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media?parent=225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/categories?post=225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/tags?post=225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}