Neck Exercises to help your Neck Alignment HOLD better | Upper Cervical Chiropractor Spokane
Channel: Dr Jeffrey Hannah
Date: 2023-06-05

Dr Jeffrey Hannah 
Blair Upper Cervical Chiropractor @ Clear Chiropractic
Spokane, Washington

p | 509-315-8166
w | DrJeffreyHannah.com 
w | ClearChiroSpokane.com 

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BONUS - The 5 Tibetan Rites - Core Exercises & Spine Flexibility

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As one of my mentors (Dr. Joe Ierano) says, "Exercise cures nothing but prevents everything."

When it comes to maintaining your flexibility and strength, there are three simple activities that we recommend our clients do if they are able to take care of their neck and maintain their neck alignment.

1. Tin Chucks (a play on "chin tucks") - This is the posture position that is essential for any core activity that you do, whether walking, running, lifting weights, etc. In brief, align your ears directly over the tip of your shoulders by pulling your chin straight inward.
 
2. Bobbleheads - When it comes to stretching your neck, we find that most people do it wrong! When you stretch your neck sideways or spin it in a circle, you might relieve the muscle tension (for about 30 seconds), but what you don't know is that you are jamming the joints in your neck, which makes the problem worse in the long term. Bobbleheads are movements where you tuck your chin in so that your (head is straight above your shoulders), and then that you nod your head slightly and slowly up and down like saying “yes.” This movement helps unstick your neck, which can allow the muscles to relax. We usually say 5-10 reps as needed is enough to do the job.

3. Savasana (aka "corpse pose") - So many activities that people do involving slumping over desks, computers or phones. This posture puts more stress on your neck and on your spine than it is designed to handle. Although we can't escape the forces of time, gravity and stress, by taking a few minutes (8-13) on a daily basis to decompress by simply lying flat on your back, it goes a long way to undoing the damage. 

One caution: some people with very chronic back issues can feel a pulling sensation into their lower spine. If so, this activity needs to be modified. It is NOT meant to be uncomfortable, and it is a sure sign that you need the stretch all the more.

Before seeing an upper cervical chiropractor, we advocate doing these stretches and exercises FIRST to see if they will be able to resolve the issues you experience on their own. However, if you find that these activities help but don't quite solve everything, that is where we recommend upper cervical care because you are likely then doing the right thing in the wrong order. 

Then, after your neck is properly aligned, continue to do these exercises so that you can hold your neck alignment even better.

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The Blair technique is a special division of general chiropractic that focuses on the alignment, motion and stability of the atlas vertebra because of its unique relationship with your nervous system, which controls every function in your body. Unlike general spinal manipulation, there is no twisting, cracking or stretching.

The Blair technique is a gentle and precise approach that utilizes a series of physical, neurological and diagnostic tests in order to provide the highest level of personalized healthcare.

When your atlas is aligned, your body has the potential to be healthy. However, when it is misalignment, your brain and body (simply put) are not able to work as efficiently as they otherwise would, and the inevitable consequence is where problems start to occur.

The big idea of the Blair technique is that by restoring the normal alignment, motion and stability at the junction between your head and neck, your own nervous system and its innate mechanisms are free and able to do what your body is designed to do: heal itself. And when that force is able to flow freely through your body from above-down, inside-out, anything it possible.

Call us to schedule an appointment at 509-315-8166.

Dr Jeffrey Hannah
Blair Upper Cervical Chiropractor @ Clear Chiropractic 
Spokane, Washington