3 Easy Chiropractic Mobility Exercises for Neck Pain

3 Easy Chiropractic Mobility Exercises for Neck Pain

Mobility exercises are exercises that work your joints through their full, available, range of movement.The movement should be smooth and pain free. Don’t worry if at times exercising to one side is easier than the other, just perform each exercise to the best of your ability every time. Remember that when you exercise,especially at first or after a break from regular exercise,you will probably experience some discomfort when you exercise but it should not be painful.

Mobility exercises

1.Looking down 

Benefit of exercise: To help maintain or increase your downward neck movement

Equipment required: Gym ball

If dizziness is experienced during the exercise, discontinue the exercise and seek medical review

Repetition: 3-5 times

Hints and tips:

Maintain neutral spine position throughout movement

Ensure slow, continuous movement throughout 

1 Starting position:

Sit on gym ball in neutral spine position.

2 Movement / action:

Move chin to chest and hold at the end position for 10 seconds. Return head to start position through the same movement line.

2.Looking up

Benefit of exercise: To help maintain or increase your upward neck movement

Equipment required: Gym ball

If dizziness is experienced, discontinue the exercise and seek medical review

Repetition: 3-5 times

Hints and tips:

Keep mouth shut throughout the exercise

Maintain neutral spine position throughout movement

Ensure slow, continuous movement throughout

1 Starting position:

Sit on gym ball in neutral spine position.

2 Movement / action:

Tip head up towards ceiling and hold at the end position for 10 seconds. Return head to startposition through the same movement line.

3.Chin tuck

Benefit of exercise: To help maintain good posture and prevent forward poking of chin Equipment required: Gym ball 

If dizziness is experienced, discontinue the exercise and seek medical review

Repetition: 3-5 times

Hints and tips:

Keep eyes level – do not look down to the floor or tip head up to ceiling 

Keep shoulders still 

Keep mouth shut throughout the exercise 

Maintain neutral spine position throughout movement 

Ensure slow, continuous movement throughout 

You should feel an upward stretch up the back of the neck

1 Starting position:

Sit on gym ball in neutral spine position.

2 Movement / action:

Tuck your chin in to give yourself a double chin and hold position for 10 seconds.Return head to start position through the same movement line.