Concord, NC Neck Pain Relief: Simple At-Home Routine
At Pure Chiropractic in Concord, NC, many of our patients – from Concord, Kannapolis to the greater Charlotte area – deal with neck tension from desk work, driving, school, or sleeping positions.
The routine below reflects the gentle, low-force approach we use in the office (including Activator Methods® and Cox® Flexion-Distraction) and is designed to be safe, simple, and effective at home.
Understanding Your Neck Pain
The cervical spine consists of seven vertebrae that support your head's weight while allowing for remarkable mobility. The neck's complex network of muscles, ligaments, and joints all work together to provide stability and movement. When this delicate system becomes imbalanced due to poor posture, muscle tension, or minor misalignments – pain and stiffness can often result.
Before You Begin: Safety First!
*The stretches and exercises on this page are for general education and are not a substitute for personalized medical advice, diagnosis, or treatment. Consult a qualified healthcare provider before starting any routine—some conditions can be aggravated by specific movements. If you’re under care at Pure Chiropractic, Dr. Jerry Pokorney will advise which exercises fit your plan. Stop immediately and contact our office if you experience pain, numbness, tingling, dizziness, or burning. Use of this content is at your own risk. If this is an emergency, call 911.
Stop immediately and consult a healthcare provider if you notice:
Severe or worsening pain
Numbness or tingling in your arm(s) or hand(s) or symptoms radiating into the arm(s)
Dizziness or headaches during exercises
Any symptoms following a recent injury
General Exercise Guidelines:
Perform movements slowly and gently, never force a stretch or push through sharp pain
Hold stretches for 5-10 seconds, working up to 10-15 seconds as tolerated
Breathe deeply and relax during each exercise
Consistency is more important than intensity
Gentle Stretching Exercises
Begin all of these stretches by sitting or standing tall, in neutral spine position, with your shoulders relaxed.
Neck Rotations - Slowly turn your head to look over your right shoulder, hold for 5-10 seconds, then return to center. Repeat on the left side. This exercise helps improve rotational mobility and reduces stiffness.
Chin Tucks - Gently glide your chin straight back, creating a "double chin" appearance. You should feel a gentle stretch at the base of your skull. Hold for 5-10 seconds. This exercise strengthens deep neck muscles and counters forward head posture.
Side Neck Stretches - Tilt your head gently toward your right shoulder, bringing your right ear closer to your shoulder without raising the shoulder. Hold for 5-10 seconds, then repeat on the left side. (For a deeper stretch, place your hand on the side of your head and apply gentle pressure.)
Neck Extension Stretch - Looking straight ahead, slowly tilt your head back to look toward the ceiling. You should feel a gentle stretch along the front of your neck. Hold for 5-10 seconds, then slowly return to neutral. (Avoid this exercise if it causes dizziness or headache and speak with your doctor about it)
Upper Trapezius Stretch - Sitting upright, tilt your head to the right while reaching your left hand toward the floor. You should feel a stretch along the left side of your neck and shoulder. Hold for 10-15 seconds and repeat on the other side.
Shoulder Shrugs and Rotations - While sitting or standing upright shrug your shoulders upward, like you’re saying “I don’t know” and then roll your shoulders backwards and downwards - as if drawing a capital “D” with your shoulders. Avoid rolling your shoulders forwards. Repeat 5-10 times.
Strengthening Exercises
Resistance Band Rows - Using a light resistance band, anchored at chest height, sit with your arms extended forward. Pull the band back by squeezing your shoulder blades together while keeping your neck in neutral posture. This exercise strengthens the muscles between your shoulder blades, supporting better posture. Repeat 5-10 times.
Shoulder Blade Squeeze (No Band) - If resistance bands are not available, then, while in an upright position, raise your elbows so they are in line with your shoulders and your hands in front of you. Then pull your shoulder blades towards each other, squeezing them together. Repeat 5-10 times.
Wall Angels - Stand with your back against a wall, arms raised in a "goal post" position. Slowly slide your arms up and down the wall while maintaining contact with the wall. This exercise strengthens the muscles that support proper head and neck alignment. Repeat 5-10 times.
Deep Neck Flexor Strengthening - Lie on your back with knees bent. Gently lift your head off the ground by tucking your chin toward your chest, as if making a double chin. Hold for 5-10 seconds. This targets the deep muscles that support the cervical curve.
Creating Your Daily Routine
Morning Routine:
5 gentle neck rotations, each direction
5 chin tucks
5 side neck stretches, each direction
5 neck extension stretches
Workday Breaks:
5 chin tucks
5 shoulder shrugs and rotations
Shoulder blade squeezes
Evening Routine:
Complete stretching sequence
Resistance band rows or shoulder blade squeezes
Wall Angels
Deep neck flexor strengthening
Lifestyle Tips for Long-Term Relief
Ergonomics: Position your computer screen at eye level to avoid looking down or craning your neck forward. Your keyboard and mouse should be at a height that keeps your shoulders relaxed.
Sleep: Use a supportive pillow that maintains your neck's natural curve. Avoid sleeping on your stomach, which can force your neck into rotation for extended periods.
Stress: Since emotional stress often manifests as physical tension in the neck and shoulders, incorporating stress-reduction techniques like deep breathing, meditation, or gentle yoga can provide additional relief.
Stay Active: Regular physical activity improves overall posture and prevents the muscle imbalances that contribute to neck pain. Even gentle activities like walking can make a significant difference.
When to Contact Us
Reach out if:
Pain persists despite consistent exercise for 2-3 weeks
Symptoms worsen or new symptoms appear
Headaches, dizziness, or jaw discomfort accompany neck pain
Pain interferes with daily activities or sleep
You have a history of neck injuries or conditions
At Pure Chiropractic, we personalize and tailor your care using gentle chiropractic techniques and home recommendations to help restore motion and calm irritated tissues.
Final Thoughts
Small, steady steps add up. If your neck pain persists or you’d like a plan tailored to work, school, or driving around Concord and Kannapolis, we’re here to help. Request an appointment or call our office (704-793-1329) to schedule your visit.
*Medical Disclaimer: The content on this blog is intended for informational purposes only and is not designed to offer specific medical advice, diagnosis, or treatment. It is not a substitute for consulting with a licensed healthcare professional. Do not disregard professional medical advice or delay seeking it because of something you have read here. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
