Want to know how to get rid of a kink in your neck? Here are two stretches that can help

Poor neck posture while sleeping. Straining a neck muscle. Bending your neck to look down at a cellphone or laptop. These are just some of the issues that commonly lead to painful areas of the neck called trigger points. However, most people refer to trigger points as knots or kinks. 

Neck pain is not uncommon; it’s estimated that almost 87% of people are dealing with it at any given time. Physical therapists can help you figure out how to get rid of a kink in your neck that’s causing you pain. One technique your therapist might recommend for this source of neck pain is therapeutic exercises, and there are two stretching exercises in particular that can help decrease pain from neck kinks. 

1. Forward and backward tilt

Forward head posture is a common issue, and one study indicates that more than 85% of participants had this type of poor posture. Forward head posture can often lead to kinks in muscles in the front and back of the neck. Physical therapists can often help you figure out how to get rid of kinks in these areas of the neck by showing you a therapeutic stretching exercise called the forward and backward tilt. 

How to perform the forward and backward tilt exercise

• Sit in a stable chair; center your head over your shoulders and straighten your back.

• Slowly lower your chin toward your chest until you feel a stretch in the back of your neck. 

• Hold this stretch for five to 10 seconds. 

• Slowly lift your head back up, and then slowly tilt it backward until you feel a stretch in the front of your neck. 

• Hold this stretch for five to 10 seconds. 

• Rest your neck for a few seconds. 

• Repeat these steps until you’ve done the exercise three to five times in total. 

2. Neck rotations

Figuring out how to get rid of a kink in your neck can also involve stretching the muscles in the side of your neck. Physical therapists can show you how to do several stretches that target the sides of the neck, but one of the most commonly recommended is the neck rotation stretch. 

How to perform the neck rotation stretch

• Sit or stand with your head centered over your shoulders. You should make sure to maintain good back posture as well. 

• Slowly turn your head to the right until you feel a stretch in the left side of your neck. 

• Hold the stretch for 10 to 15 seconds.

• Return your head to a forward-facing position. 

• Slowly turn your head to the left to stretch the right side of your neck. 

• Hold this stretch for 10 to 15 seconds also. 

• Continue to repeat these steps until you’ve stretched both sides of your neck 10 times. 

Find out how to get rid of a kink in your neck at Peak Performance

Figuring out how to get rid of a kink in your neck could be tougher than you think. Our team at Peak Performance can help you figure out exactly what’s causing your neck issue using one of our free screenings. We can then build you a personalized treatment plan to target the source of your neck pain. 

Are you ready to take the next step to start getting our help with neck pain? Contact us today for more information or to schedule an initial appointment.