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The Most Important Neck Exercise!

Dec 14, 2022 -- Posted by : Dr.Harcourt

There are several goals or reasons to perform neck exercises. A major one is posture.

Neck Exercises Part 3.jpg 

 If you look around a crowded airport, bus stop, train station,  you can see MANY examples of this. If fact, this faulty posture is estimated to occur in 66-90% of the population! Forward head posture is STRONGLY associated with decreased respiratory muscle strength, which can reduce our ability to breath by as much as 30%. The “classic” appearance is the position of the head is too far forward, the shoulders roll forwards and the upper back sticks out. Did you know that for every inch the head glides forwards from the proper position, there is a 10 lbs (~4.5 kg) increase of weight that the neck and upper back muscles have to hold up? Using an average 12 lbs (~5.4 kg) head, a 5 inch (~12.7 cm) forward head carriage places an extra 50 lbs (~23 kg) of weight on the upper back/neck muscles for a 62 lbs (~28 kg) total! So, LET’S FIX IT!

Here is an exercise that may help your posture: Look straight ahead and 1) Tighten your core by performing an abdominal brace. This is done by contracting your belly muscles so that when you poke your thumbs into your sides and front, you feel a firm abdominal muscle wall. You don’t have to “brace” at a 100% of maximum, shoot for 25-50% or just enough to feel the muscles contract. Relax and contract several times so you’re sure you can feel the muscles tighten up. Keep a curve in your lower back when you do this (don’t slouch). 2) Lift your chest – don’t just tuck you head back! This will improve the rounded shoulders and slouched upper back posture. Think of lifting your chest towards the ceiling more than just sticking it out. Notice in a mirror how much improvement occurs already! 3) Perform chin retractions – do 10 retractions every hour (set the timer on your cell phone to remind you)! Do this gently, slowly, and to a firm end-point of movement. If you feel like you are creating a “double or triple chin,” you are doing it right! This a GREAT way to “re-program” your nervous system and when you find yourself doing this WITHOUT THINKING, it will have become a new (and good) habit!

So, if you are experiencing neck pain, pinched neck nerve, cervical radiculopathy or pain in your neck muscles and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up. 

You may wonder, “Do I need an MRI scan of my neck and who around me can I get a referral from?”

Some people around you will try stretching first to see if they get relief from their neck pain.   A pulled muscle generally will get better with rest.  Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional near you.

Check out what the experts say about chiropractic care for neck pain here:

https://pubmed.ncbi.nlm.nih.gov/31870638/

Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by if we’re in your area on your day off for a walk-in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.

So if you find yourself experiencing neck pain that is affecting your quality of life and allowing you to enjoy Fort Myers Beach. Come see us at Coast Chiropractic Centers located on 7270 College Parkway.

If you would like to avoid getting neck pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.

Schedule Your Appointment Here 

Coast Chiropractic Centers Map

Don't let neck pain stop you from enjoying the beautiful SWFL! Dr. Tim Harcourt is here to give you the relief you need.

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