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How's everybody doing? This is Dr. Carlock with Hackettstown, NJ’s Village Family Clinic. I'm here today talking about a couple of home exercises and stretches you can do if you're suffering from any neck pain or discomfort.

A lot of us at our jobs are sitting all day at the computer with shoulders and neck bent forward and that's a really common problem in today’s society. So if you want to help yourself a little bit letme show you a couple stretches.

So range of motion stretches are relatively easy to do. You're just go to one side to get the range of motion and hold it for like 10 seconds. Go to the other side 10 seconds and a good one in. There's your levator scapulae muscles on your shoulder. It attaches to your neck.

You're gonna bring your head down, you're gonna look towards your armpit,you're just going to enforce it to go down a little bit more. Hold that for again like 10 seconds or so. You can do the other side as well, neck down, look over pull.

Another really good exercise is called chin tucks. That's for your posture and your suboccipital muscles right up there at the base your neck. So you're gonna look forward straight ahead and all you're gonna do is bring your chin in and tuck it. If you see me from this side I'm not bending my neck, I'm just plugging my chin back. I'm gonna hold that for about 10 seconds. If you want you can push it down a little bit. I know that looks funny but if you do that about 10 times with a 5 to 10 second hold a couple times a day that'll be really good for your neck posture.

So those are some things you can do at home for your neck pain. If you have any concerns you can come on in we'll take a look at your neck. You can call us at (908) 813-8200.


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Hi I'm Laurel, I'm a patient at the Village Family Clinic. I just want to thank Dr. Fedich and the whole staff for everything they have done for me. My back feels so much better. This machine that I have been using has really helped my back and I just want to thank everybody. Thank you!


Hi! My name Maria and I'm here at the Village Family Clinic. I came for compression for my neck and chiropractic for my back and I'm feeling better. The atmosphere in this clinic is so friendly. They know what they're doing and I would love for people come to this place. They're very friendly, especially my friend Jessica. Fully nice work, everybody fully nice. I wish everybody would come here. Very friendly people in this clinic.


Hi my name is Karen. Back in December, I came to Dr. Fedich because I'd been in a lot of pain with my neck. I had a herniated disk and they introduced me to this Triton machine, which has really been a God send, helping me pull my neck and taking the pain away. I also referred my father and my son because I trust this Doctor so much...he's helped me so much. Now, I'm going to Ashley for massages. I'm just addicted to this place..