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5 Neck Stretches to Help Alleviate Neck Pain

Have you been sitting at a desk looking at a computer screen for days on end? Or are you often looking down at your phone? Do you sit hunched over a device or laptop? If the answer is yes to any of these questions, you are very likely experiencing neck pain. The neck holds an enormous amount of tension from the amount of time we spend in positions like this.

Neck pain can range from stiffness to severe pain, and can spread to the shoulders, upper arms or back. Neck tension can cause severe headaches and a tingling or numb sensation in the arms.

In our technology-dependent culture, we are often required to sit for long hours working at a computer. We are constantly looking down at phones or other devices, or slouched over. Because of this, a huge percentage of the population suffer from neck pain. If you are one of the many people who live with daily neck pain, these five neck stretches can help. Be sure to do them slowly and gently, ensuring you don’t stretch to a point of discomfort.

The long nod
Slowly nod your head all the way up toward the ceiling, then all the way down toward the chest. Repeat this 10 times.

Ticking clock
Rest your hands on the small of your lower back and pull your shoulders down and back. Slowly drop your ear toward your right shoulder, then hold for a couple of breaths. Switch sides, then repeat.

Neck circles
Make slow circles with your head, going around to the right three times. Repeat to the left, slowly circling three times.

Head drop
Stand tall and place your hands on the base of your neck with your elbows pointed out to the sides. Breathe in and then exhale as you drop your chin downward to your chest, slowly pulling your elbows down to the floor and allowing their weight to deepen the stretch.

Neck retraction
With your chin tucked down slightly, but looking straight ahead, move your head slowly backward until it is aligned with your shoulders. Breathe in and out, then return to the starting position. Repeat 5-10 times.

Get a consultation for neck pain
If you have chronic neck pain, a consultation at Long Island Spine Specialists can help to determine the exact cause and to arrange a specific treatment plan to give you long-lasting relief.

As leading spine specialists and surgeons, we aim to get to the root of your pain and see you through the process of resolving it. Your journey to a pain-free neck begins with a consultation, where you will find caring, engaged doctors with expertise, understanding and effective solutions.


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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