Neck Decompression Exercises: Do They Really Help?

If you deal with neck tension, stiffness, or nerve pain, you’ve probably heard about neck decompression exercises.These movements are designed to reduce pressure between the cervical vertebrae and relieve discomfort — but do they actually work?

What Are Neck Decompression Exercises?
These are gentle stretches that help open space between vertebrae, improving circulation and reducing nerve irritation. They’re especially helpful for people who sit for long periods or experience “tech neck.”

Simple Decompression Exercises

1. Chin Tucks
   Sit or stand tall, gently pull your chin straight back (like making a double chin), and hold for 5 seconds. Repeat 10–12 times.

2. Neck Extension Stretch
   Look up slowly toward the ceiling, keeping your shoulders relaxed. Hold 5–10 seconds, then return to neutral.

3. Upper Trap Stretch
   Tilt your head to one side, bringing your ear toward your shoulder, and hold for 20–30 seconds per side.

4. Shoulder Blade Squeezes
   Pull your shoulder blades together and hold for 5 seconds, repeating 10–12 times.

Do They Help?
Yes, when done gently and consistently, these exercises can reduce tension and improve mobility. However, if nerve compression is caused by a herniated disc, arthritis, or spinal misalignment, exercises alone might not be enough.

The Chiropractic Connection
Chiropractic adjustments work alongside exercises to restore proper joint motion, relieve pressure on nerves, and support long-term spinal health.

“Neck decompression exercises are great for daily relief, but lasting change happens when the joints move freely again — that’s where adjustments make the biggest difference.” — Dr. Mike Khodorkovsky