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34 Fitzwilliam Street Upper, Dublin 2, D02 T207
info@dublincitychiropractic.ie
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Posts Tagged ‘neck pain’

My Chiropractic Journey

How I Moved & Opened My Own Chiropractic Clinic in Dublin

My Chiropractic Journey Started in my early teenage years with a sports injury, that wasn’t recovering, until I had a Chiropractic Treatment!

However I was always sure from an earlier age that my passions lay with helping and healing people in need!

From Studying & Graduating in Wales to moving to Dublin in 2010.

Learn about my journey to opening a clinic at the age of 24years old and how Ive gone on to help thousands of people get better over the last 10 years, including famous actors and professional sports people.

Book Online and make your appointment today

Fix Bad Posture

5 Easy Exercises to help improve Bad Posture and Anterior Head Carriage

Great exercises for office works, drivers and people sitting at technology. Can help with neck pain pain, back pain, headaches and shoulder pain.

  • Wall Angel – Back, arms, and head flat against the wall, Arms at 90°, initially rotate the arms up and down, then pull the arms up to the ceiling then down to the floor, whilst keeping your body flat – 30-60Seconds Daily
  • Chin Tucks – Practise this on the floor with something soft behind your head initially. Its a subtle movement, firstly tuck the chin down slightly then pull (retract) the head backwards using the neck musculature and hold for 5 seconds repeat 5-6times
  • Foam Roller Extension – Against a foam roller or modify with a rolled up towl and create extension through your upper back shoulders and neck
  • Cobra Extension- Lying on your front, brace your core and then lift the shoulders, chest and neck up, with the arms pulled back and trying to pull your shoulders together. Squeeze in this position for 6-8seconds and repeat 3-5times
  • Pectoralis (chest) Stretch – In a door frame, bring your arms up to 90° move your feet forward so that you feel a tightness into your chest and then pull forward and back – Repeat for 20-30seconds.

As ever these exercises should be painless and not generate pain either during or after the exercise.

Neck Stretches

5 Simple Neck Stretches

Daily exercises to help with neck & shoulder pain and tension

5 Easy Daily Neck Stretches!

Perfect for neck or shoulder pain, stiffness or tension & headaches. Aim to do these twice a day each exercise for 20-30seconds.

1)Shoulder Rolls– Twice Daily, Clockwise 10seconds Counterclockwise 10seconds

2)Trap Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

3)Levator Scap Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

4)Scalene Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

5)Chin Tucks- Twice daily, Hold for 10seconds repeat three times. You should pull into tension and feel stiffness but aggravate creating pain.

Never pull into pain but feeling tension, ache or stiffness is okay. You are in control of the stretch, stretch to your own tolerance levels.

For the foundations look at how to breath, brace and hinge.

Click here for Stretches for the upper back and shoulders.

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