NECK RETRACTION Begin by standing straight and tall, being sure to relax your shoulders. Slowly draw your chin and neck inward, closer to the back of your throat. This will temporarily cause you to have a "double chin". Do NOT strain yourself and do NOT tilt your head back or tuck your chin down. Hold for 5 seconds, repeat 10 times and do this 2-3x/day. Reduces Stress On Discs, Joints And Soft Tissue Try this movement if you are experiencing neck pain. EXERCISE OF THE MONTH
Are You Hurting Your Neck While You Sleep?
There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: sleeping issues. Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too hard will lead to neck pain. Oftentimes, this pain will appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly. It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you think may be necessary. Adjust how many pillows you sleep on, the position you sleep in or even your mattress! Sleeping with one medium-sized pillow is best for most people to keep their neck in neutral alignment. Having a pillow that is too thick or too flat can cause added stress on the joints and soft tissues of the neck region. Be sure that your pillow fits securely into the nape of your neck. Always try to avoid having your upper back or shoulders on the pillow, as this steals support from the neck and could be the cause of your pain and contribute to rounded posture. Our physical therapists at Dresher Physical Therapy can also show you exercises, stretches and techniques to relieve your neck pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
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Patient Success Spotlight
“After having surgery to repair a torn rotator cuff, I came to Dresher Physical Therapy to help me recover and rebuild the mobility in my shoulder. Pam was amazing and did an excellent job helping me to reach a full recovery. Thanks to Dresher Physical Therapy I can now enjoy doing everyday activities without pain!” - Barbara K. "Thanks to Dresher Physical Therapy I can now enjoy doing everyday activities without pain!"
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