Neck ROM

Keep your head on a swivel!

in Chiropractor  by February 26, 2021 0 comments

As we age and have more and more injuries, we start to low range of motion in our joints.  Your neck is made of 16 small joints so maintaining a healthy ROM is important.  Your Woodbridge, Dale City VA Chiropractor has some tips to help you maintain a health neck

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

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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

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

 

 

 

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

+doroskichiropractic3122/posts

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Maplink

Neck Stretching

in Chiropractor  by November 17, 2017 0 comments

As your Chiropractor in the Woodbridge, Dale City VA area I see lots of neck problems.  Some can be trauma related like a whiplash from an automobile accident but others just seem to come out of nowhere.  The ones that seem to just happen don’t really just happen.  Lots of time it is a forward head posture that sets you up for this mysterious and very painful complaint.    Correcting this posture can help prevent the neck pain in the future.

 

Stiff Neck Treatment Options

With over 70 percent of Americans experiencing significant neck pain at some point in their lives, more and more Kansas City residents are looking for stiff neck treatment options.  A study  in the Annals of Internal Medicine recently found that 6 neck exercises done on a regular basis brought neck pain relief.


The Culprit: Forward Head Posture

Most neck problems are caused by improper posture – both at home and in the office.  An average head weighs 10 pounds when it’s positioned directly above your body, but for every inch the head moves forward, it gains 10 pounds in weight.  This puts an enormous amount of pressure on the neck and upper back and can result in stiff neck, neck pain and headaches.

 

Stiff Neck Treatment Through Chiropractic Care

Stiff neck is often treated by chiropractic care.  Chiropractors examine the joints in the neck to determine what areas are locked up or stiff.  They then restore motion to those joints – freeing up the joint so that your bones can bend and move as your body bends and moves.

Simple stretching exercises can provide relief for people who are experiencing mild or moderate discomfort.

These movements use neck retraction which helps the joints and muscles work together.  The scientists who tested the movements at the Center for Clinical Studies at Northwestern Health Sciences University in Bloomington, MN found that a series of 6-8 times a day may prevent stiff neck from ever occurring.

 

The Six Movements are Listed Below:

Neck Retraction – Bring the head straight back, keeping your eyes forward then return to a neutral position.

Head Drop – Tip your head back as far as it can comfortably go pointing your chin toward the ceiling.  Return to a neutral position.

Side Bend – Reach over the top of your head with your left hand and gently pull your left ear to your left shoulder.  Repeat for the right side.

Rotation – Turn your head to the left so that your nose is over your shoulder.  Return to a neutral position.  Repeat on the right side.

Flexion – Clasp your hands behind your head and guide the head down – bringing your chin toward your the chest.

Shoulder Blade Pull – Bend raised arms at 90 degree angles.  Relax your shoulders and squeeze the muscles between the shoulder blades.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link