When patients come in with chronic neck pain, we almost always refer to several neck exercises that they can continue to do when not in the office.
While sitting, get in proper posture position by tilting the pelvis forward to create a curve in the lower back. Then, pull your chin inwards as if someone just hit you in the face with a pie. Keeping your chin straight ahead, continue to pull the chin back. Hold for 3 seconds each and repeat 10 times.
Next, remain in the same posture as exercise 1. Retract the chin as done before, and tilt your head to the side. For extra pressure and a deeper stretch, place your hand on the top of your head and pull to the side your head is leaning to. Perform these exercises all while maintaining the correct curve in the spine.
If you have pain that extends from the neck down the arm, you’ll find relief in tilting your head to that side while performing this exercise. Make sure to repeat 5 times on both sides, holding for 3 seconds each time.
Once again, get into the same posture as exercises 1 and 2. This time, tilt your head backwards as far as possible and look straight up. To add pressure and a better range of potion, push the bottom of the chin upwards. Hold for 3 seconds and repeat 10 times.