Repeat the exercise, gently rolling your head from side to side. Anytime you are stretching your neck, be very careful not to go too far. Use slow, gentle movements.
Make sure that your movements are smooth and gentle. When moving your head backwards, go very slowly and stop as soon as you feel resistance. Never force your head backwards.
After you finish on the right side, repeat for your left side. Stop turning your head as soon as you feel resistance, even if you haven’t turned all of the way to the side.
Repeat the stretch on your left side. [4] X Research source Don’t force your head down. The tilt of your head should be slight.
Do three sets of ten each day. Intensify the stretch by holding for ten seconds instead of five. [5] X Research source
Great pillow options for neck alignment include memory foam pillows or neck roll pillows. A good pillow will also allow you to stay comfortable in different sleeping positions. [9] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Replace your pillows annually.
Stand up straight, roll your shoulders back, and face forward. Do your neck stretches during your breaks.
Eat lean proteins, fruit, and plenty of vegetables. Consider taking a multivitamin.
Call to ask them about their services. Ask if they take your health insurance. Tell them that you are having neck issues and want to have your neck realigned. Some suggest looking into an Egoscue practitioner. These professionals use exercises to let gravity realign your neck and back. [13] X Research source
Ask if there is any paperwork you need to complete before your visit, and how early you should arrive. Tell the office that you want your neck realigned. You may need to go to a consultation first. The doctor will evaluate you and recommend a treatment plan comprised of multiple visits, as well as self-care you can practice at home.
Bring any questions you have for the doctor.
Bring your personal calendar or scheduler. Ask the doctor when they recommend you come back, and then follow their instructions.
Pain in the treatment area. Fatigue. Headache. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Exercise. Stretching. Massage. Weight Loss. Heat or Ice. Foam roller. Trigger point therapy. Electrical stimulation. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
