Neck Self Care

The cervical spine is the area between our skull and upper back. Most of the time ‘non-chiropractors’ refer to this region as the neck. A care plan for your neck with self treatment is very important at Quartell Chiropractic. If your neck is unhealthy as judged by misalignment, degeneration or loss of range of motion, then you have an increased chance for other areas of spinal degeneration.

Our busy western lifestyles often lead to neck positions that increase muscle tension and create pressure on the spinal joints. Therefore, a good self massage and stretching regime is a valuable tool for almost everyone. In other words, Neck Self Care can help. Also, make sure to read below for a simple but effective self assessment tool.

The exercises on this page are part of a prescribed and individualized exercise program developed for patients at Quartell Chiropractic. If you have not been prescribed an exercise from this resource page, please consult with one of our physicians prior to attempting any exercise.

1. Choose a place where you commonly sit.

Find a seat that is high enough to support your shoulders. Most people choose their car or a living room chair. It is important that the chair or seat is in the exact same position every time. This makes a desk chair, dining room chair, or swivel chair a poor choice.

2. Position yourself in your best posture.

After you sit down, try and find your best upright and comfortable posture. Then relax the tension in your back, neck and shoulders.

3. Keep still below the neck.

This assessment is for neck motion. Therefore it is important to limit motion in all other areas of the body. Keep the shoulders touching the chair and place your hands on your lap.

4. Test your range by turning the neck from side to side.

Turn your head fully to one side and try to look as behind your back as far as you can. Note what you are able to see. Then repeat to the opposite side. This is your baseline range.

5. Repeat the test every few days.

Several days later, repeat steps 1 through 4 and note how far you turned. Were you able to see farther? Or did you see even less? This is a good way to determine effectiveness of self care as well as a good test to see if you need a visit to Quartell Chiropractic.

6. Make sure that you are doing your homework.

Keep testing, but don’t worry. We are not going to give you a grade. Just make sure that you don’t fail yourself by forgetting to do your self care.