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3 Best Stretches for Neck Pain Relief | Chiropractor for Neck Pain in Farragut, TN

Hello, I’m Dr. Matt Tonnos from Courtley Chiropractic, and today I’d like to share some simple techniques that you can try at home to alleviate neck discomfort and improve the function of your neck.

Technique 1: Decompression Stretch

To help relieve compression in the neck:

  • Sit on a firm surface, such as a piano bench or dining chair.
  • Anchor one arm under the sitting surface to stabilize your shoulder
  • Turn your head 45 degrees away from the anchored arm.
  • Tuck your chin and gently tilt your head downward as if trying to look at the armpit of the opposite side.
  • You should feel a stretch on the side of the anchored arm. Hold this for about eight seconds.
  • Relax briefly, then repeat the stretch 3-4 times on each side.

Technique 2: Controlled Neck Movements

Engaging your neck within a comfortable range of motion can help promote fluid circulation and reduce inflammation:

  • Perform gentle neck rotations to the edge of discomfort, first in one direction, then the other.
  • Practice flexing the neck forward and extending it backward, only moving within a pain-free range.
  • Incorporate lateral flexion by bending your neck towards each shoulder.
  • These movements help maintain mobility and encourage fluid exchange in the neck area.

Technique 3: Isometric Strengthening

Strengthen the muscles around the neck without moving the joints by using isometric exercises:

  • Place your hand on the side of your head and gently press your head against your hand without allowing any movement. Alternate sides.
  • For forward and backward movements, press your forehead into your hand and then push your head back against your hands placed on the back of your head.
  • These exercises activate the musculature around the neck, providing stability and support.


These simple at-home remedies are designed to help alleviate neck pain by improving mobility, decompressing the affected areas, and strengthening the surrounding musculature. It’s important to perform these exercises within a pain-free range and with controlled movements to prevent further discomfort.

Personalized Care

Each individual’s condition is unique, and these general tips may not address specific issues adequately. For tailored advice and a comprehensive assessment of your neck pain, I recommend visiting a chiropractor.

If you continue to experience neck pain or if you’re unsure about performing these exercises, please consult with a healthcare professional. At Courtley Chiropractic, we’re here to help you achieve optimal neck health and overall well-being. Contact us for more personalized guidance and treatment options. See you soon!

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