Kenwood Chiropractic

10/13/2026

How to Build Neck Muscles at Home Without a Gym
Building neck muscles at home is entirely achievable, and in some ways, the home environment is better suited to neck training than a commercial gym. Most gyms don't have dedicated neck training equipment, and the few that do often have machines that only train one or two planes of movement. At home, with the right approach and minimal equipment, you can build a comprehensive neck training program that rivals what any gym can offer.

This guide covers everything you need: the most effective bodyweight neck exercises, how to add progressive resistance without expensive equipment, and the home-friendly tools that take your training to the next level.

Why Home Neck Training Works
The neck muscles respond to resistance and progressive overload just like any other muscle group. They don't care whether that resistance comes from a weight plate in a commercial gym or a resistance band anchored to a door frame at home. What matters is the quality of the stimulus, consistent resistance through a meaningful range of motion, applied progressively over time.

The advantage of home training is consistency. You're more likely to train your neck regularly when you can do it in your living room during a commercial break than when it requires a separate trip to the gym. And for neck training specifically, where sessions can be completed in 15–20 minutes, the home environment is ideal.

Bodyweight Neck Exercises: The Foundation
These exercises require no equipment and form the foundation of any home neck training program. Master these before adding resistance.

Chin Tucks
Wall Isometrics
Neck Nods
Prone Neck Extensions
Side-Lying Lateral Raises

04/14/2026

Lower Back Stretch: Lying Spinal Twist
How to Do Lying Spinal Twist Stretch:

Lie on your back, bending your knees into your chest.
Extend your arms out in Cactus Pose with your elbows at right angles, palms facing up.
Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some cracks.
Use your abs to lift your knees back to center. Repeat on the other side. As always check with your healthcare provider before you start an exercise program.

04/10/2026

Balance is maintaining one’s center of gravity over a base of support. It comes from three sensory inputs: the vestibular systemTrusted Source (motion, equilibrium, and spatial orientation), vision (eyesight), and proprioception (touch).

These systems send signals to your brain to sort and integrate sensory information. Your brain then transmits signals to the muscles that are responsibleTrusted Source for movement (e.g., the eyes, neck, arms, trunk, and legs) to help maintain balance and vision of the environment.

Proprioception is a component of your body’s balance system and tells you where your body is in space, the amount of force acting on your body (for example, when landing from a jump), or the estimated force you need to do something, such as pick up a heavy object.

For example, detecting uneven ground can tell your body to adapt its center of gravity to balance itself. Thus, proprioceptive training helps improveTrusted Source your overall balance.

Training balance and proprioception are important for reducing the risk of injury and falls while improving athletic performance.

04/07/2026

Proprioception, also known as kinesthesia, is the ability to sense and freely move one’s body and limbs in one’s external environment. This kinesthetic awareness is important for day-to-day living and vital for sports performance.

If you’ve ever noticed the difference between grass and cement on the bottom of your feet or felt a grocery bag become heavier as you fill it with apples, you’ve experienced proprioception.

Proprioception can worsen with age, injury, or disease, making daily tasks harder and increasing your risk of injury and falls. Adding proprioception training exercises to your routine may help lower your risk of injury and improve your fitness levels.

04/06/2026

What Are the Symptoms of the Most Common Spinal Problems?
The most common spinal health problems include:
Chiropractic care is an effective way to treat back pain and spinal problems. Find out more about the benefits of chiropractic care for spinal problems today.

How Chiropractic Care Can Help With Spinal Problems
Chiropractic treatment is a type of alternative medicine that focuses on diagnosing and treating musculoskeletal disorders, with an emphasis on the spine. Chiropractors use many techniques to adjust the spine and other joints in the body, including manual manipulation, traction, mobilization, and exercises.

Chiropractic treatment can relieve pain and improve function in people with these and other spinal problems. In many cases, chiropractic care can help avoid the need for surgery or other more invasive forms of treatment.

What Are the Symptoms of the Most Common Spinal Problems?
The most common spinal health problems include:

Degenerative Disc Disease
Degenerative disc disease is caused by the wear and tear of the discs in your spine, which can lead to pain and stiffness. It is a progressive condition that can lead to chronic pain and stiffness in the spine. The symptoms of degenerative disc disease vary depending on the severity of the condition, but may include:

Pain in the neck, lower back, or legs
Stiffness in the spine
Difficulty moving or bending
Numbness or tingling in the extremities
If you are experiencing any of these symptoms, it is important to consult a spine specialist to determine the best course of treatment. You can manage a degenerative disc disease with conservative measures, such as physical therapy, pain medication, and injections.

A model of the spine demonstrating a herniated disc.
Herniated Disc
The most common symptom of a herniated disc is pain in the back or neck. The pain may radiate down into the arms or legs. Other symptoms may include numbness, tingling, or weakness in the affected area.

In some cases, a herniated disc can cause severe pain that radiates down into the legs and feet. This is known as sciatica. Sciatica occurs when the herniated disc puts pressure on the nerves that travel down the spinal cord.

Herniated discs are most common in the lower back but can also occur in the neck. The symptoms of a herniated disc in the neck are similar to those of a herniated disc in the lower back.

Spinal Stenosis
Spinal stenosis is a condition that can cause pain, tingling, numbness, and weakness in the legs and buttocks. The symptoms are caused by the spinal canal narrowing and putting pressure on the spinal cord and nerves. Several things can cause spinal stenosis, including aging, injury, tumors, and other conditions.

There are a few different symptoms that can be associated with spinal stenosis. The most common symptom is pain in the legs and buttocks caused by the pressure on the nerves. This pain can be mild or severe, and it may get worse with activity.

Other symptoms include:

Tingling
Numbness
Weakness in the legs
Difficulty walking
In some cases, people with spinal stenosis may lose control of their bladder or bowels.

If you think you might have spinal stenosis, it's important to see a doctor. They can do tests to confirm the diagnosis and recommend treatment options. Treatment for spinal stenosis often includes chiropractic,physical therapy, pain medication, or surgery.

03/30/2026

Chiropractic care is an effective way to treat back pain and spinal problems. Find out more about the benefits of chiropractic care for spinal problems today.

How Chiropractic Care Can Help With Spinal Problems
Chiropractic treatment is a type of alternative medicine that focuses on diagnosing and treating musculoskeletal disorders, with an emphasis on the spine. Chiropractors use many techniques to adjust the spine and other joints in the body, including manual manipulation, traction, mobilization, and exercises.

Chiropractic treatment can relieve pain and improve function in people with these and other spinal problems. In many cases, chiropractic care can help avoid the need for surgery or other more invasive forms of treatment.
Chiropractic Care for Spinal Problems

What Are the Symptoms of the Most Common Spinal Problems?
The most common spinal health problems include:

Degenerative Disc Disease
Degenerative disc disease is caused by the wear and tear of the discs in your spine, which can lead to pain and stiffness. It is a progressive condition that can lead to chronic pain and stiffness in the spine. The symptoms of degenerative disc disease vary depending on the severity of the condition, but may include:

Pain in the neck, lower back, or legs
Stiffness in the spine
Difficulty moving or bending
Numbness or tingling in the extremities

Spinal Health Care for all ages. Spinal treatments offered by your chiropractor, eases the vertebrae back into alignment, relieving pain, loosening tight muscles, and improving mobility and range of motion.

03/29/2026

Good Luck Bulldogs!!!!

It's UMD and Michigan in the NCAA postseason once again.

03/27/2026

Go Bulldogs!!!

Spinal Health Care for all ages. Spinal treatments offered by your chiropractor, eases the vertebrae back into alignment, relieving pain, loosening tight muscles, and improving mobility and range of motion.