neck stretching

Stretch the neck to avoid injury!

in Chiropractor by Doroski December 3, 2021 0 comments

The old “stiff neck” season has begun! With cold weather comes tight muscles and the most common tight muscle injury is a stiff neck. It is actually the opposite of stiff it is an overstretched/over tight muscle. We tend to hold our neck muscles tight in the cold weather outside and maybe inside. This can sit fine until that one night you sleep stretching that muscle and the entire thing explodes. Your Woodbridge, Dale City VA chiropractor has some stretches to help you avoid this injury.

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.

Lengthen the muscle by raising the elbow above the shoulder on the side to stretch.
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.
Second, turn the head away from the side that is stretching and bring the chin down, stretching the back of the neck .
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

My aching neck!

in Chiropractor by Doroski 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.

Lengthen the muscle by raising the elbow above the shoulder on the side to stretch.
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.
Second, turn the head away from the side that is stretching and bring the chin down, stretching the back of the neck .
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

in Chiropractor by Doroski August 31, 2018 0 comments

Some injuries to the neck can be avoided by keeping it stretched and the supporting muscles relaxed. A regular neck stretching routine can help. As your chiropractor in the Dale City, Woodbridge, VA area I see lots of neck problems that come from one side of the neck being to tight. Here is some information that may help.

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

Prevent neck pain before it starts!

in Chiropractor by Doroski October 16, 2015 0 comments

Pain free neck movement is something we all expect! When it is no longer pain free we usually do something about. Thankfully chiropractic care can help with neck pain. But how about preventing it to begin with! Doroski Chiropractic Neurology in the Woodbridge, Dale City VA area has a few tips that may help you prevent neck pain.

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 postion 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.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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