Jun 12

6 Exercises you need to know for neck pain

6 Exercises you need to know for neck pain by Olivia O’ Leary D.C BSc Hons Chiropractic

Doing regular of exercise is important for so many reasons, but in this situation let’s look at how it can help the neck. Our necks do an an often underrated, difficult job, holding up and back our heads, which in itself weighs a little bit more than a bowling ball. This job becomes increasingly harder if we spend our days at a computer or in the car or carry ourselves badly letting our head sit out in front of our neck.

Getting the right exercises done will help keep the head over the neck and help get the shoulders back into correct position. Getting your stabilising neck muscles stronger helps to support the spine and helps reduces stress to the static structures like the discs and the facet joints which can’t get escape the postural strain otherwise.  Doing these exercises regularly can go a lot of the way to preventing neck pain and if you suffer from neck pain, it’s all the more important to take the pressure off your neck  by helping to support and strengthen the neck muscles. If you have an existing neck problem it is prudent to mention that these exercises must be done at the appropriate time of recovery and seek advice if you are not certain.

1. Chin Tuck
neck pain exercises gorey family chiropracticThe Chin Tuck can help reverse forward-head posture by strengthening the neck muscles.
This exercise can be done sitting or standing. Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back (image at left). Hold for 3-5 seconds and then release. Repeat 10 times.

Tip: The more of a double chin you create, the better the results:-)) Try to do 15-20 repetitions holding for 10 seconds.

2. Wall Angel
Stand witexercises to improve postureh your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your muscles in your backside, (the glutes), spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W” (image at left). Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

3. Doorway Stretch

6 exercises to reverse bad postureThis exercise loosens those tight chest muscles!
Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.

Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds (image at left). Repeat this stretch two to three times on each side.

4. Hip Flexor Stretch

6 exercises to reverse bad postureKneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.
Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.
Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor (image at left). Hold this pose for 20-30 seconds, and then switch sides.
The next two exercises require a resistance band: easily got off the girls at reception or order online:-))

5. The X-Move
 posture exercises gorey family chiropracticThis exercise helps strengthen your upper back muscles, especially the ones between your shoulder blades (the rhomboids).
Sit on the floor with your legs extended forward. Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an “X”.
Grasp the ends of the band with your arms extended in front of you.
Pull the ends of the band toward your hips, bending your elbows so they point backward (image at left). Hold and slowly return. Do 8-12 repetitions for three sets.

6. The V-Move

YMoveAccording to a 2013 by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, performing this simple resistance band exercise 2 minutes a day, five times a week, will significantly decrease your neck and shoulder pain and improve your posture.
While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.
Keep a slight bend in your elbows. Stop at shoulder level; hold and return.
Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 2 minutes each day, five days a week.
Well done :-))
If you have existing, ongoing upper back, neck pain or headaches as well as poor posture, you may need or benefit from  consulting with your chiropractor or other appropriately qualified spinal health care professional before taking on exercises programme with your back on your own. In reality you may need assessment to diagnose what particular type of problem you have and be given exercises and possibly treatment specific to your own circumstances. If in any doubt feel free to call or email our clinic, where one of our friendly team would be delighted to advise you.

For your convenience all of our clinical team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

T : 053 94 83338  or alternatively email info@chiropractor.ie.

Gorey Family Chiropractic Clinic, Railway Road, Gorey, Co Wexford.

Jan 18

Do Chiropractors help Patients with Headaches?

By Dr. Michael Veal BSc (HONS) D.C. CCEP

Well for people who have successfully seen chiropractors for treatment this is an easy question to answer. The answer of course being YES!!! However, there are many people in the local areas of Gorey Arklow and Wexford who suffer from Headaches who have never heard of Chiropractors or never had Chiropractic explained to them properly, so have never realised the overwhelming benefit Chiropractic treatment can have for headache sufferers.

At Gorey Family Chiropractic Clinic, we have seen many patients over the years suffering from headaches particularly  and the most common thing we hear after Chiropractic  treatment for headaches is that they wished they had treatment years ago or that they wished they knew a link existed between poor function of their neck and their headaches. So if you’re sitting reading this and are suffering from headaches, let’s go through the causes and treatment of the most common types of headaches and what the options are for treatment outside of your pain medication.

1.)    Tension Headaches (Also known as Stress Headaches or Cervicogenic headaches)
This is the most common type of headache, with an estimated 80% related to stress. This can be due to both physical (poor posture, joint dysfunction in your neck etc) or psychological (work deadlines, stress etc).

Several of the nerves that exit the highest proportion of the neck loop back to travel over the top of the head to the forehead. These nerves pass through a triangle of muscles below the skull called the sub-occipital triangle.  (see below)

If the muscles become irritated (i.e. due to physical or psychological stress) they tighten, squeezing the nerves passing through the triangle. This can create pain in the base of the skull, temples, forehead, bridge of the nose or behind the eyes. It can also be accompanied by tightness and pain in the upper part of the neck and is also often noticed in the muscles at the base of the neck towards the back of your shoulders.

Evidence based research has demonstrated clear benefits between chiropractic care and this form of headache. This is through addressing the underlying issues that cause the headache i.e the joint stiffness, muscular tightness, muscular imbalances, postural problems.

2.)    Sinus Headaches

When a sinus becomes infected, inflamed and congested it usually causes pain. There can also be fever related to the condition. The sinus headache is usually worse when waking in the morning because mucous has been collecting and draining while you were laying down. It’s also worse when you go from a warm house out into the cold, or when you bend over or lie down.

These type of headaches can be treated by your General Practitioner with antibiotics, as well as antihistamines or decongestants. But if that doesn’t work in the long term, it may be worthwhile being assessed by your local Chiropractor to evaluate whether other underlying spinal factors could be contributing and making your headaches worse.  Should this not be the case a referral can then be recommended to an appropriate specialist.

3.)  Migraine Headaches

Chiropractic care has long been shown to be a very safe and effective form of treatment for Migraine headaches. Migraines can be caused by a number of trigger factors e.g diet but links have always existed between migraines and poor function of the neck.

Exciting research by dental researchers recently came to a very interesting conclusion for the onset of Migraines.  The researchers found a small ligament that connected the upper most vertebra (the Atlas) of the spine to the outer layer of the spinal cord (the dura mater). It was theorized that abnormal position or motion of the Atlas bone would likely place tension on the spinal cord altering the cerebro-spinal fluid pressure in the brain.
Thankfully, Chiropractic treatment of the spinal joints has been shown to restore proper joint motion and position and this often provides relief and improved quality of life for migraine headache sufferers.

Gorey Family Chiropractic Clinic: Supporting your Recovery

We realise it can be confusing knowing where to choose for your healthcare services. If you, a friend or family member requires care for  headaches, neck or back pain, we sincerely appreciate the trust and confidence shown by choosing our services at Gorey Family Chiropractic and look forward to helping you in the future.

If you are suffering from any of the types of headaches mentioned and are based around Gorey, Wexford, Arklow or Carlow it may be time to be checked.  Why not call Gorey Family Chiropractic today to make an initial consultation appointment.

For your convenience all of our clinical team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie