neck pain

The pain in my neck is giving me a headache!

in Chiropractor  by May 8, 2020 0 comments

As your chiropractor in the Woodbridge, Dale City VA area headaches are a very common problem that I see.  Most times the headaches are associated with some type of neck pain.  This is the type of headache that responds very well to chiropractic care.

Neck pain and headaches are linked more often than you would think.  Most people think they have a headache and it is local to the head.  Further investigation could find the cause being your neck.  There are two major types of headaches:  Migraines (which we all seem to know about) and cervicogenic.   Most people assume a really bad headache is just a migraine.  This isn’t always the case and more often than not the headache is coming from the upper neck region.  This is the reason migraine medication doesn’t work on these headaches.

Getting the headaches properly diagnosed will help people properly treat them.  I see tons of patients who come in with “migraines.”  They explain the entire headache.  It starts in the back of my neck then shoots into my head.  By this point they are taking their medication but it never seems to work.  Then they sit in a dark room and try and ride out the “migraine.”

Visiting Doroski Chiropractic Neurology in Woodbridge VA is a great place to start to get the headaches properly diagnosed.  If that isn’t possible check out a local chiropractor who can help you properly diagnose the headache.   The headache could be what is called a cervicogenic headache.  Sound scary but it is treatable and generally chiropractic care is the place to begin.

By definition a cervicogenic headache is any headache which is caused by the neck. The term ‘cervicogenic’ simply refers the cervical area, which is a part of your spine located right near the base of the skull. The pain of cervicogenic headache is usually unilateral; it originates in the neck and then spreads to the oculofrontal-temporal areas of the head. The headache initially presents as intermittent episodes and then progresses to an almost continuous pain. Pain may be triggered or exacerbated by neck movement or a particular neck position; it can also be triggered by applying pressure over the ipsilateral upper part of the back of the neck or the ipsilateral occipital region.   If this sounds like your headache visiting a Doroski Chiropractic Neurology in Woodbridge Virginia may help.

There are some simple things you can do at home to help prevent the headaches if you can’t get to a chiropractor.

Relaxation

Heat or cool the head and neck

Mobilizing

Postural exercise

Improve your computer work station ergonomics (see our tips on this in other blogs at doroskichiropractic.com)

Of course if the headaches are severe enough and none of your home therapies are working do not hesitate to contact your Doctor.  Headaches could be a symptom of a more serious problem and your Doctor will be able to do further testing or imaging to rule out more serious conditions.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map link

Healthy Neck ROM

in Chiropractor  by January 31, 2020 0 comments

Maintaining a normal neck ROM sounds easy… Just keep turning your head.  Sadly, it isn’t that easy and it does require some extra work.  Normal stresses on the neck and shoulders on a daily basis leads to the decrease in neck ROM.  Your Woodbridge, Dale City VA Chiropractor has some tips that will help you maintain a free Neck ROM.

Maintenance of the neck range of motion is easier than you would think and pretty basic but doing it daily makes a world of difference.  One of the main reasons for neck pain is poor posture.  So I tell all my patients to try and break up long periods of sitting at the computer.  If you get up every 45 minutes or so and do some of these stretches you can help your neck a bunch.

That being said you need to start in a good neutral position so when you do the exercises you aren’t creating another problem.  Start with you neck squarely over shoulders with your shoulder relaxed at your side.


Rotations. Sitting or standing, turn your head slowly to the left and then to the right as far as you can, comfortably. Hold each stretch for 10 seconds to 30 seconds.

Shoulder circles. While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.

Side stretches. While standing, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side.

Resistance exercises. Place your right hand against your head above your ear and gently press, resisting the movement with your neck. Do the same with your left hand on the other side.

Head lifts. Lie on your back with your knees bent and feet flat on the floor. Lift and lower your head, keeping your shoulders flat on the floor. Next, lie on 1 side and lift your head toward the ceiling. Repeat this movement on your other side and while lying on your stomach. Demonstration of head lifts.

These should help you maintain a pain-free range of motion but seeing your chiropractor on a regular basis will help you maintain alignment and also decrease muscle spasms.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map link

Keep your back healthy too!

in Chiropractor  by December 27, 2019 0 comments

With cold and flu season here, everyone is concerned about their health.  Trying to stay healthy this time of year is important but your Woodbridge, Dale City VA Chiropractor wants you to also consider your back health.  Keeping a healthy back will pay dividends well into the future.

A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. In fact, back pain costs are staggering not only financially, but also in terms of lost time from work and because of psychosocial problems that arise during the healing process associated with long-term back pain.

Unfortunately, approximately 80-90% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.

Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.

 

The American Chiropractic Association recommends the following spinal health tips:

 

Standing

When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.

Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

Lifting

At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.

If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.

If you must lift a heavy item, get someone to help you.

Sitting

Keep your knees slightly higher than your hips, with your head up and back straight.

Avoid rolling your shoulders forward (slouching).

Try to maintain the natural curve in your low back.

Reaching and Bending

When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.

Do NOT bend over at the waist to pick up items from the floor or a table.

Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.

Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying

When carrying objects, particularly if they are heavy, keep them as close to your body as possible.

Carrying two small objects—one in each hand—is often easier to handle than one large one.

Healthy Diet and Exercise

While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.

“Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.

The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.

Consult with your doctor before beginning any exercise program, particularly if you have a health condition.

Sleeping

Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.

Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.

Lying on your side with a pillow between your knees may also reduce the pressure on your back.

Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

Quit Smoking

Smokers have more spine pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.

 

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

My aching neck!

in Chiropractor  by November 1, 2019 0 comments

As your chiropractor in the Woodbridge, Dale City VA area I call this time of year stiff neck season.  People start creating an environment for them as the weather cools.  First of all, we just stop hydrating as much.  So, as those neck posture muscles start to lose hydration, they get closer to injury.  Then we let our houses get cooler at night because… “It’s to early to turn the heat on”.   Those two are a perfect storm for a stiff neck.  Regular adjustments help prevent them but in the event you do have one you can try this at home.   Then call me…

The muscle runs from the top medial part of your shoulder blade up in to your neck.  So the way to stretch it is to separate those two structures.  You can do the stretch standing or sitting.

  1. Lengthen the muscle by raising the elbow above the shoulder on the side to stretch.
  2. In this position, first rest the elbow against a door jamb. This rotates the outside of shoulder blade up and the inside of it down, which lengthens the levator scapula muscle.
  3. Second, turn the head away from the side that is stretching and bring the chin down, stretching the back of the neck .
  4. Third, place the fingers of the other hand on the top of the head and gently pull the head forward increasing the stretch slightly.

Hold this for about 30 seconds to a minute.

If this helps great you got some relief before going to your chiropractor.  If they didn’t call for an appointment because it won’t usually improve on its own.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Headaches

in Chiropractor  by October 11, 2019 0 comments

Headaches don’t always need drugs to help them.  Studies show that 9 out of 10 Americans suffer from headaches.  As your Chiropractor in the Woodbridge, Dale City VA area I see quite a few of those lucky 9.  Chiropractic care can help with headaches and in a lot of cases make them go away for a long period of time.  Here is some headache information from the ACA.

Research shows that spinal manipulation – the primary form of care provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck.

A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication.

Also, a 1995 study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication.

 

Headache Triggers

Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems.

Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.

“The greatest majority of primary headaches are associated with muscle tension in the neck,” says Dr. George B. McClelland, a doctor of chiropractic from Christiansburg, VA. “Today, Americans engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.”

 

 

What Can You Do?

The ACA suggests the following:

If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.

Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.

Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.

Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.

What Can a Doctor of Chiropractic Do?

Dr. McClelland says your doctor of chiropractic may do one or more of the following if you suffer from a primary headache:

Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.

Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.

Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

“Doctors of chiropractic undergo extensive training to help their patients in many ways – not just back pain,” says Dr. McClelland. “They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.”

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Headaches caused by your neck

in Chiropractor  by April 26, 2019 0 comments

As your Chiropractor in the Woodbridge, Dale City VA area headaches are one of the main complaints I see.  Lots of time the patients will also have neck pain but the two complaints are rarely connected by the patient.  Neck pain can most definitely cause headaches.

Neck pain and headaches are linked more often than you would think.  Most people think they have a headache and it is local to the head.  Further investigation could find the cause being your neck.  There are two major types of headaches:  Migraines (which we all seem to know about) and cervicogenic.   Most people assume a really bad headache is just a migraine.  This isn’t always the case and more often than not the headache is coming from the upper neck region.  This is the reason migraine medication doesn’t work on these headaches.

Getting the headaches properly diagnosed will help people properly treat them.  I see tons of patients who come in with “migraines.”  They explain the entire headache.  It starts in the back of my neck then shoots into my head.  By this point they are taking their medication but it never seems to work.  Then they sit in a dark room and try and ride out the “migraine.”

Visiting Doroski Chiropractic Neurology in Woodbridge VA is a great place to start to get the headaches properly diagnosed.  If that isn’t possible check out a local chiropractor who can help you properly diagnose the headache.   The headache could be what is called a cervicogenic headache.  Sound scary but it is treatable and generally chiropractic care is the place to begin.

By definition a cervicogenic headache is any headache which is caused by the neck. The term ‘cervicogenic’ simply refers the cervical area, which is a part of your spine located right near the base of the skull. The pain of cervicogenic headache is usually unilateral; it originates in the neck and then spreads to the oculofrontal-temporal areas of the head. The headache initially presents as intermittent episodes and then progresses to an almost continuous pain. Pain may be triggered or exacerbated by neck movement or a particular neck position; it can also be triggered by applying pressure over the ipsilateral upper part of the back of the neck or the ipsilateral occipital region.   If this sounds like your headache visiting a Doroski Chiropractic Neurology in Woodbridge Virginia may help.

There are some simple things you can do at home to help prevent the headaches if you can’t get to a chiropractor.

Relaxation

Heat or cool the head and neck

Mobilizing

Postural exercise

Improve your computer work station ergonomics (see our tips on this in other blogs at doroskichiropractic.com)

Of course if the headaches are severe enough and none of your home therapies are working do not hesitate to contact your Doctor.  Headaches could be a symptom of a more serious problem and your Doctor will be able to do further testing or imaging to rule out more serious conditions.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map link

Morning neck pain

in Chiropractor  by October 26, 2018 0 comments

Two things make the stiff neck a common complaint this time of year.  One is we stop drinking as much water because it is getting cooler out and the second is you cheapskates (me included) haven’t turned the heat on yet.  So, it gets colder at night and we hold our necks tighter and the muscle is a little dehydrated.   Your Woodbridge, Dale City VA Chiropractor has a simple stretch that may help but if after a few tries it doesn’t give me a call.

The muscle runs from the top medial part of your shoulder blade up in to your neck.  So the way to stretch it is to separate those two structures.  You can do the stretch standing or sitting.

  1. Lengthen the muscle by raising the elbow above the shoulder on the side to stretch.
  2. In this position, first rest the elbow against a door jamb. This rotates the outside of shoulder blade up and the inside of it down, which lengthens the levator scapula muscle.
  3. Second, turn the head away from the side that is stretching and bring the chin down, stretching the back of the neck .
  4. Third, place the fingers of the other hand on the top of the head and gently pull the head forward increasing the stretch slightly.

Hold this for about 30 seconds to a minute.

If this helps great you got some relief before going to your chiropractor.  If they didn’t call for an appointment because it won’t usually improve on its own.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

 

 

 

Making a proper bed choice

in Chiropractor  by September 28, 2018 0 comments

Some mornings I used to wake up and look at my bed and try and figure out what it did to me.  I thought I was being nice to it… clean sheets, climate-controlled area, no one jumping on it yet it seems to be mad at me.   Of course, any back pains I advise you see your Woodbridge, Dale City VA chiropractor.   Getting a new bed may help what I am fixing on you in my office.  Here are some bed buying tips that may help you decide on what you buy.

Lower back pain: Patients suffering with low back pain (LBP) most often prefer beds that are firmer. One study purported that hard beds should be the first choice for LBP sufferers, but if that did not help, then they should try waterbeds. The recommendation is not that they should sleep on a rock-hard bed, but rather, that they need support. A firmer bed prevents the low back from sinking deeply into the bed and irritating the facet joints. Higher-end luxury beds can provide plenty of support along with comfortable padding, while lower-end discounted beds can provide the firmness, but with less comfort.

Upper back and neck pain: Patients who are suffering from upper back and neck pain often prefer softer or plushier bedding. The plushier cushioning in the bed allows the head and thoracic area to sink into the bed to support the cervical area. A pillow-top mattress, or one with softer foams, padding and quilting, can be a good recommendation. There are also several types of pillows that can provide extra support for the neck.

Arthritis and fibromyalgia: Patients suffering with multiple painful joints often prefer bedding with cushioning that disperses the weight across the greatest body surface. Frequently, such patients also have spinal complaints. Balancing cushioning with proper support for the spine requires a higher-end mattress. Since fibromyalgia is related to stress levels, it also is important to review pre-sleep rituals with patients to help relax them before going to bed.

Stomach sleepers: Sleeping on the stomach in a soft bed can stress the thoracolumbar spine. The weight of the belly and pelvis also compress the bedding. To provide support to the stomach, pelvis and thoracolumbar areas, a firmer mattress is necessary.

Side-lying sleepers: An estimated 73 percent of the population sleeps on its side.  Plush mattresses are often recommended to side-lying sleepers because they provide the best way to maintain the natural shape of the spine and the curves of the hips and shoulders while sleeping. Plush bedding will cradle the body and help disperse the weight of the body across the maximum surface area, instead of creating pressure points at the hips and shoulders. Special pillows also may be necessary to support the neck in a position parallel to the ground.

Seniors: Most seniors grew up sleeping on extremely stiff beds, because that was what manufacturers made at that time. Having slept on firm mattresses their entire lives, many prefer firmer bedding, even if their health conditions indicate that plushier bedding would be better. Some education may be necessary to convince an older person of the need to change mattresses.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

MAP LINK

Neck Pain and Chiropractic

in Chiropractor  by May 2, 2018 0 comments

One of the most common complaints I see as your Woodbridge, Dale City VA Chiropractor is neck pain.  There are so many causes of neck pain that range from whiplash to sleeping funny.  The main thing that links them all is stretching the supporting tissue to far and causing a sprain/strain to the neck.  These are injuries you shouldn’t ignore to long because they tend to get worse or they will start to flare up more and more.

Our neck, also called the cervical spine, begins at the base of the skull and contains seven small vertebrae. Incredibly, the cervical spine supports the full weight of your head, which is on average about 12 pounds. While the cervical spine can move your head in nearly every direction, this flexibility makes the neck very susceptible to pain and injury.

The neck’s susceptibility to injury is due in part to biomechanics. Activities and events that affect cervical biomechanics include extended sitting, repetitive movement, accidents, falls and blows to the body or head, normal aging, and everyday wear and tear. Neck pain can be very bothersome, and it can have a variety of causes.

 

Here are some of the most typical causes of neck pain:

 

Injury and Accidents: A sudden forced movement of the head or neck in any direction and the resulting “rebound” in the opposite direction is known as whiplash. The sudden “whipping” motion injures the surrounding and supporting tissues of the neck and head. Muscles react by tightening and contracting, creating muscle fatigue, which can result in pain and stiffness. Severe whiplash can also be associated with injury to the intervertebral joints, discs, ligaments, muscles, and nerve roots. Car accidents are the most common cause of whiplash.

Growing Older: Degenerative disorders such as osteoarthritis, spinal stenosis, and degenerative disc disease directly affect the spine.

Osteoarthritis, a common joint disorder, causes progressive deterioration of cartilage. The body reacts by forming bone spurs that affect joint motion.

Spinal stenosis causes the small nerve passageways in the vertebrae to narrow, compressing and trapping nerve roots. Stenosis may cause neck, shoulder, and arm pain, as well as numbness, when these nerves are unable to function normally.

Degenerative disc disease can cause reduction in the elasticity and height of intervertebral discs. Over time, a disc may bulge or herniate, causing tingling, numbness, and pain that runs into the arm.

Daily Life: Poor posture, obesity, and weak abdominal muscles often disrupt spinal balance, causing the neck to bend forward to compensate. Stress and emotional tension can cause muscles to tighten and contract, resulting in pain and stiffness. Postural stress can contribute to chronic neck pain with symptoms extending into the upper back and the arms.

Chiropractic Care of Neck Pain

During your visit, your doctor of chiropractic will perform exams to locate the source of your pain and will ask you questions about your current symptoms and remedies you may have already tried. For example:

 

When did the pain start?

What have you done for your neck pain?

Does the pain radiate or travel to other parts of your body?

Does anything reduce the pain or make it worse?

Your doctor of chiropractic will also do physical and neurological exams. In the physical exam, your doctor will observe your posture, range of motion, and physical condition, noting movement that causes pain. Your doctor will feel your spine, note its curvature and alignment, and feel for muscle spasm. A check of your shoulder area is also in order. During the neurological exam, your doctor will test your reflexes, muscle strength, other nerve changes, and pain spread.

 

In some instances, your chiropractor might order tests to help diagnose your condition. An x-ray can show narrowed disc space, fractures, bone spurs, or arthritis. A computerized axial tomography scan (a CT or CAT scan) or a magnetic resonance imaging test (an MRI) can show bulging discs and herniations. If nerve damage is suspected, your doctor may order a special test called electromyography (an EMG) to measure how quickly your nerves respond.

 

Doctors of chiropractic are conservative care doctors; their scope of practice does not include the use of drugs or surgery. If your chiropractor diagnoses a condition outside of this conservative scope, such as a neck fracture or an indication of an organic disease, he or she will refer you to the appropriate medical physician or specialist. He or she may also ask for permission to inform your family physician of the care you are receiving to ensure that your chiropractic care and medical care are properly coordinated.

 

Neck Adjustments

A neck adjustment (also known as cervical manipulation) is a precise procedure applied to the joints of the neck, usually by hand. A neck adjustment works to improve the mobility of the spine and to restore range of motion; it can also increase movement of the adjoining muscles. Patients typically notice an improved ability to turn and tilt the head, and a reduction of pain, soreness, and stiffness.

 

Of course, your chiropractor will develop a program of care that may combine more than one type of treatment, depending on your personal needs. In addition to manipulation, the treatment plan may include mobilization, massage or rehabilitative exercises, or something else.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Neck Range of Motion

in Chiropractor  by March 2, 2018 0 comments

I see lots of patients who can’t figure out why their heads don’t turn as far as before.  One of the big things people notice is backing up their car.  All of a sudden, they realize they are turning their entire bodies to safely back up.  It happens so slowly we don’t even notice until it is to late.  As your Chiropractor in the Woodbridge, Dale City VA area I have some tips to help you.

Maintenance of the neck range of motion is easier than you would think and pretty basic but doing it daily makes a world of difference.  One of the main reasons for neck pain is poor posture.  So I tell all my patients to try and break up long periods of sitting at the computer.  If you get up every 45 minutes or so and do some of these stretches you can help your neck a bunch.

That being said you need to start in a good neutral position so when you do the exercises you aren’t creating another problem.  Start with you neck squarely over shoulders with your shoulder relaxed at your side.

 

Rotations. Sitting or standing, turn your head slowly to the left and then to the right as far as you can, comfortably. Hold each stretch for 10 seconds to 30 seconds.

Shoulder circles. While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.

Side stretches. While standing, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side.

Resistance exercises. Place your right hand against your head above your ear and gently press, resisting the movement with your neck. Do the same with your left hand on the other side.

Head lifts. Lie on your back with your knees bent and feet flat on the floor. Lift and lower your head, keeping your shoulders flat on the floor. Next, lie on 1 side and lift your head toward the ceiling. Repeat this movement on your other side and while lying on your stomach. Demonstration of head lifts.

These should help you maintain a pain-free range of motion but seeing your chiropractor on a regular basis will help you maintain alignment and also decrease muscle spasms.

 

+scottdoroski3122/posts

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Maplink