Bear Chiropractic 4270 Plainfield Ave NE, Grand Rapids, MI 49525 (616) 228-4189 https://www.chirograndrapids.com/
Hey, this is Dr. Aaron over at Bear Chiropractic. I just want to go over a couple exercises that you can do. If you’re experiencing a lot of headaches or some neck discomfort, a lot of that can be attributed to a lack of extension in your just day to day. You get way too much forward flexion, whether you’re looking down at phones you’re at a desk all day or you’re just sitting.
So a couple exercises that you can do to help facilitate that. Would be chin retractions. So when you’re doing a chin retraction, the important part is to go back, okay? And hold the back. So what you want to do is glide the chin straight forward, glide the chin straight back, and you hold for three seconds, okay?
Just like you’re getting kissed by your grandma and you don’t wanna get a kiss. All right? And then you go forward back. Hold for three seconds. You wanna start doing three sets of 10 with that a couple times a day. Alright, so that’s the first thing. The second thing that you can do to help get extension or promote that into your day is take a towel, take a T-shirt here, wrap it back of the neck, extend back and traction up.
And you’re gonna wanna hold that for about 15 seconds at a time. And you can do three sets of that and then do that multiple times a day. Now if you’re still having some discomfort, I still would advise you to come get that checked out so that we can assess what’s going on structurally. And we’d love to help you out at Bear Chiropractic.
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