Neck And Shoulder Pain, Annoying You? A Chiropractor In Tallahassee Discusses Prevention Exercises.

posted by Dr. Eric Pragle

Annoying neck and shoulder pain? Pain in the neck is a common medical condition that comes from a number of disorders and diseases.The risks of neck pain include injury from practicing sports, personal injuries or car accidents. Prevention of neck pain is possible through exercises that strengthen that area. Here are 2 exercises that will help you with neck pain:


  1. Chin Tuck:

    1. Keeping the spine against the door jamb, pull the upper back and head back until the back of the head touches the door jamb. It is important to make sure that the chin is down so that the head is pulled straight back and is not looking up.

    2. Hold the head against the door jamb for 5 seconds.

    3. Repeat this ten times.

    4. After performing this exercise in a door jamb about ten times, start doing the exercise in standing or sitting without a door jamb.

    5. The exercise can be done 5 to 7 times per day.

    6. When in the car, use the headrest as a point to aim for when pulling the head back.

  2. Prone Cobra:

    1. Lying face down, place the forehead on a rolled up hand towel for comfort.

    2. Place the arms at the side, palms down on the floor.

    3. Place the tongue on the roof of the mouth (this helps stabilize the muscles in the front of the neck to assist in strengthening)

    4. Pinch the shoulder blades together and lift the hands off the floor.

    5. Roll the elbows in, palms out and thumbs up

    6. Gently lift the forehead about an inch off the towel keeping the eyes looking straight at the floor (do not tip the head back and look forward)

    7. Hold the position for 10 seconds.

    8. Perform 10 repetitions.

Treatment for neck and shoulder pain depends on the specific cause, however, Home remedies for treatment, such as Jacuzzi treatment, neck pain relief exercises and stretches, and neck pain relief products such as neck pillows for sleep and hot pads can be very beneficial for relief of some forms of neck pain.

For More information about neck and shoulder pain, check out Pragle Chiropractic And Massage Therapy, or call 850 508 5951