1. Chin Tuck Stretch
How to do it: Create a double chin by bringing your chin toward your spine.  Hold this position for 15-30 seconds and repeat a few times. 

What does it do?: This exercise works to strengthen the deep neck flexor muscles at the front of your neck which are necessary to help decrease the strain on the neck extensor muscles at the back of your neck. Often the muscles at the back of our neck are overworked so this stretch helps to give those muscles a break to rest which can then help relieve your headache.

2. Neck Extensor Stretch
How to do it: Look down and then tilt your head about 20-30 degrees to one side. You can use your hands to gently pull your head for a deeper stretch. Repeat on other side. Hold for 15-30 seconds and repeat a few times.

What does it do?: This exercise works to lengthen your extensor muscles at the back of your neck. That can help to relieve tension that has built up in these muscles and can help relieve your headache.

3. Lateral Flexion Neck Stretch
How to do it: Sit on your left hand and take your right hand over your head to hold your left ear, then gently pull your head to the right. You should feel a stretch down the left side of your neck towards the shoulder. Repeat on other side. Hold for 15-30 seconds and repeat a few times.

What does it do?: This exercise works to stretch the trapezius muscle, levator scapulae muscle as well as all the little muscle on the side of your neck. All of these muscles are known to contribute to a headache if they are tight. 

4. Neck Rotation
How to do it: Turn your head to the left as far as possible to look over your shoulder. Hold for 2-3 seconds, then turn to the right and hold as well.  Repeat 5-10 times each way.

What does it do?: This allows the little joints on the side of the neck to help slide on each other which can then help decrease any stiffness that has developed in the joints and help to relieve your headache.

5. Shoulder Rolls
How to do it: Gently roll both of your shoulders forwards in a circular motion 5 times, then roll them backwards in a circular motion 5 times.

What does it do?: This exercise helps the muscles that you have been stretching to help relax them and loosen them up.

Pro Tip
Try to perform these stretches on a regular basis if you experience headaches often to help prevent them coming on. These exercises will help decrease the discomfort experienced from a headache cause by tight muscles and stiff joints.

If your headaches are not relieved by these stretches or present with dizziness, nausea, difficulty speaking or swallowing, feelings of being unbalance, numbness, double vision or loss of vision, contact your doctor immediately.  

Dr. Brenda Yee is getting married this weekend! Yay! Nurture Family Chiropractic will be CLOSED Friday Aug 14, 2020 and Saturday Aug 15th, 2020 and will REOPEN to regular hours Monday Aug 17th, 2020. Please join us in congratulating Dr. Brenda Yee for her exciting day!

If you're a commuter, this post is written specially for you. If you have a long commute to and from work, then you'll want to pay attention to the 6 ways you can make your commute more comfortable so you don'y get out of your car feeling stiff and achy. Poor driving ergonomics can contribute to neck pain, mid back pain, low back pain, shoulder pain, elbow pain and even wrist pain! Let's get right into how we can make your drive more ergonomic.

​1. Raise the seat
Raise the seat as high as comfortable to improve vision and angle of your neck. Raising the seat will also help improve the angle at your knee to ensure that your thigh is fully supported along the length of the cushion.
2. Adjust the backrest
Adjust the backrest to a recline on 100-110 degrees. Your entire back should be supported and, if possible, adjust the lumbar support to help fit your low back to help prevent low back pain from developing. 
3. Move the seat forward
Adjust the seat so you can fully depress the pedals and that your legs have enough clearance under the steering wheel.
4. Adjust the headrest
Adjust the head rest so that it supports your head but does not cause your head to protrude forward. The top of your headrest should reach as high as the top of your head, or at a minimum of at least the top of your ears. This helps protect your neck from excessive whiplash (neck injury) in case of an accident.
5. Seat tilt
Tilt the seat so that it supports your buttocks and thighs evenly. You don't want to have pressure points at the end of your seat (makes for a very uncomfortable commute). If possible, make sure that your thighs extend past the seat so that it does not touch the back of your knees.
6. Adjust the steering wheel
Adjust the steering wheel forward or backward so you can comfortably reach it without impeding leg clearance.

If you're being bothered from aches and pains from your long commute come visit us at Nurture Family Chiropractic in Guelph Ontario. Chiropractic and massage therapy are an excellent way to help decrease muscle tension and joint pain through the use of deep hands-on muscle work, gentle joint movements and practical active rehabilitation. Here at Nurture Family Chiropractic, we are committed to using the least number of treatment sessions to help get you better smoothly and quickly. If you're in the Guelph area, book today to see what a difference personalized chiropractic and massage therapy care can do for you.