In this article prevent torticollis :
- → Why is torticollis so common?
- → Seven preventive exercises for a healthy neck
- → Ergonomics at work
- → Sleep: the position that changes everything
- → Prevention in children
- → 3 concrete transformations
- → Your next step
- → Frequently asked questions
You wake up one morning and it's impossible to turn your head. Pain seizes you at the slightest movement. You may have already experienced this scenario. Torticollis strikes without warning, turning the simplest gestures into real ordeals.
This involuntary neck muscle contracture affects thousands of Quebecers every year. In Laval, as elsewhere, families are all too familiar with this pain that disables daily life for several days at a time. Parents who still have to go to work. Children who miss their sporting activities. Grandparents struggling to drive.
The good news? Torticollis is not inevitable. By adopting a few simple habits and targeted exercises, you can considerably reduce your risk of suffering from it. This step-by-step guide will help you protect your neck and that of your whole family.
Why is torticollis so common?
Torticollis results from an involuntary contracture of the neck muscles, mainly the trapezius and sternocleidomastoid muscles. This abnormal contraction causes pain and stiffness, limiting your ability to turn your head.
Several factors trigger this muscular reaction:
A poor sleeping position is the most common cause. Sleeping on your stomach or with an unsuitable pillow forces your neck into an unnatural position for hours on end.
The prolonged posture in front of screens creates significant neck strain. In the age of telecommuting, this cause is becoming increasingly common among residents of Laval and the North Shore.
The emotional stress involuntarily contracts your shoulder and neck muscles. This prolonged muscular tension fatigues the tissues, leaving them vulnerable to painful spasms.
Exposure to cold, sudden movements or poorly executed exercises complete the list of common triggers.
💡 Key takeaway
The majority of torticollis is caused by poor sleeping position or prolonged posture in front of screens. Two factors you can control.
Seven preventive exercises for a healthy neck
Regular, gentle exercise is your best protection against torticollis. These movements improve flexibility, strengthen deep muscles and reduce accumulated tension.
Lateral neck stretch
Sit or stand with your back straight. Slowly tilt your head to one side, as if you wanted to bring your ear close to your shoulder. Hold this position for 15-30 seconds, feeling the stretch along the side of your neck. Slowly return to the neutral position and repeat on the other side. Do this exercise three times on each side, several times a day.
Gentle head rotation
Sitting or standing with your back straight, slowly turn your head to the right, as if you were trying to look over your shoulder. Hold for 15-30 seconds, then return to center. Repeat to the left. The key is slowness: never make any sudden movements.
The corrective double chin
This exercise strengthens the deep muscles of the neck. Pull your chin in towards your throat, without tilting your head, as if you were doing a voluntary double chin. You should feel tension at the base of your skull. Hold for 20 seconds, then release. Repeat 10 times. This technique improves cervical mobility and relieves tension.
Trapezius stretching
Sitting or standing, roll your shoulders forward. Then grasp your head with both hands and increase its forward flexion, while breathing deeply. The weight of your head pulls on the trapezius, the vast muscle that covers the entire upper back and much of the nape of the neck. Hold for about 30 seconds, then slowly pull yourself up.
Reinforcement against the wall
Place your back against a wall, pressing your head firmly against it. In this position, make several small nodding movements without lifting your head from the wall. Hold each position for 10 seconds. Repeat 15 times. This exercise safely strengthens your deep cervical muscles.
Postural self-expansion
Imagine that an invisible thread is pulling the top of your skull towards the ceiling. Stretch your spine upwards, keeping your shoulders relaxed and lowered. Hold for 30 seconds. This exercise helps your cervical vertebrae to move naturally.
Shoulder circles
Slowly circle your shoulders: forwards for 10 rotations, then backwards for 10 rotations. This simple movement relaxes the area where stress-related tension often accumulates.
🎯 Pro tip
All these exercises should be performed gently. If you feel intense pain, stop immediately. The aim is to prevent, never to force.
Ergonomics at work: your ally against neck strain
Your working environment has a direct influence on the health of your neck. A few simple adjustments can make all the difference.
Set your computer screen at eye level. The top of the screen should be level with your horizontal gaze. This position prevents you from tilting your head forwards or downwards for hours on end.
Use a chair that offers a good lumbar and cervical support. Your feet should touch the ground and your elbows should form a 90-degree angle.
Take some frequent breaks. Get up, move around and do a few neck and shoulder movements every 45 minutes. Even if you drive long distances or work long hours in front of the computer, these micro-pauses keep you mobile.
For Laval residents who work from home, creating an ergonomic workspace becomes even more essential. A makeshift desk on the kitchen table can quickly lead to neck problems.
Sleep: the position that changes everything
The night should regenerate your muscles, not torture them. And yet, a poor sleeping position triggers the majority of torticollis.
Absolutely avoid sleeping on your stomach. This position forces your neck into excessive rotation for several hours.
Prefer sleeping on your back or on your side. On your back, your pillow should support the natural curve of your neck without excessively elevating your head. On your side, the pillow should fill the space between your shoulder and your head to keep your cervical spine aligned.
A suitable pillow makes all the difference. Not too high, not too flat. Test different thicknesses until you find the one that keeps your head in the natural extension of your spine.
💡 Key takeaway
Sleeping on your stomach is the riskiest position for your neck. Instead, sleep on your back or side with a pillow that keeps your cervical spine aligned.
Prevention in children: habits to be established at an early age
Young people are not spared from neck problems. Screens, heavy school bags and poor posture during homework create tension from an early age.
For children in Laval and the North Shore, here are a few practical tips:
Limit screen time and encourage active breaks. After 30 minutes on a tablet or video game, suggest an activity that gets the neck and shoulders moving.
Check the weight of your backpack. It should never exceed 10 to 15% of the child's weight. Make sure the shoulder straps fit snugly over both shoulders.
Create an ergonomic homework space. The table and chair must be at the right height to prevent the child's head from tilting forward.
In infants, the congenital torticollis exists and requires special attention. If your baby's head is always turned to the same side, or if there is a cranial deformity, consult a neuro-musculo-skeletal health professional as soon as possible.
What families who no longer have torticollis do: 3 concrete transformations
Sophie, 42 - From chronic pain to freedom of movement
Sophie works 8 hours a day in front of her computer in Laval. Every month, a stiff neck would leave her bedridden for two or three days. She tried medication and hot compresses, but nothing worked for long.
After By incorporating rotation and stretching exercises every morning and adjusting the height of her screen, Sophie has been torticollis-free for 8 months. She also practices the corrective double chin three times a day during her breaks.
The key Regular preventive exercises rather than emergency solutions.
Marc, 58 - Getting back to restful sleep
Marc woke up two or three times a month with a blocked neck. His nights had become a source of anxiety. He had changed mattresses to no avail.
After By replacing his pillow with one adapted to his morphology and abandoning his stomach position, Marc finally sleeps serenely. He adds a few trapezius stretches before bedtime to relieve the day's tensions.
The key The sleeping environment is just as important as exercise.
The Tremblay family - Children who move better
Before The three Tremblay children (aged 8, 11 and 14) regularly complained of neck pain. Between screens, homework and school bags, their little bodies were accumulating tension.
After The parents introduced active breaks every 30 minutes of screen time and checked the weight of their backpacks. The whole family now practices shoulder circles together in the morning. Complaints have almost disappeared.
The key Make prevention a family affair, not an individual constraint.
Your next step
You now have all the tools you need to protect your neck and that of your family. Start today with the simplest: choose two of the seven exercises presented and make them part of your daily routine.
When you wake up in the morning, before you even get out of bed, practice lateral stretching and gentle rotations. These two minutes can save you days of pain.
Also adjust one element of your environment this week. Whether it's the height of your screen, your pillow or the straps on your child's backpack, one concrete change is better than ten good intentions.
Consistency takes precedence over intensity. It's better to do two exercises every day than seven that you forget after a week.
Ready to accelerate your results?
Some cervical tensions persist despite preventive exercises. When muscles remain contracted or vertebrae lose their optimal mobility, a professional assessment can help identify what's really blocking them.
At Clinique Chiro Ste-Rose, we've been helping Laval families on their journey to wellness for over 30 years. Dr. Michele Bernatchez, Chiropractor, DC, BSc, and Dr. François Poirier, Chiropractor, DC, BSc, use the latest techniques in chiropractic care. gentle techniques for all ages, from infants to seniors.
Chiropractic care aims to restore movement to the cervical vertebrae, allowing muscles to return to normal function. This approach is the perfect complement to your preventive exercise program.
Free initial consultation to validate that you are a good candidate for chiropractic care and that we can contribute to your well-being.
📞 (450) 622-6525
Frequently asked questions
How long does it take for preventive exercises to take effect?
With daily practice, you should feel an improvement in cervical flexibility within 2 to 3 weeks. Reducing episodes of torticollis usually takes 1 to 2 months of regular practice.
Are preventive exercises right for the elderly?
Absolutely. The seven exercises presented here can be adapted to any age. For seniors, we recommend slower, lower-amplitude movements. Exercising against the wall provides excellent, safe support.
Can my child do these exercises?
Children aged 6 and over can do most of these exercises with supervision. Turn them into a game: who can hold the double chin the longest? Shoulder circles become a fun dance.
Can I do these exercises if I already have torticollis?
During an acute episode of torticollis, avoid exercise until the intense pain subsides. Start by applying heat and resting your neck. Resume exercising very gently after a few days, when mobility returns.
How often should I do these exercises?
Ideally, you should do at least 3 to 4 exercises twice a day: first thing in the morning, then at the end of the day. Breaks at work are also perfect times for a few rotations and stretches.
Does heat help prevent torticollis?
The heat relaxes tense muscles and improves blood circulation. A hot water bottle or hot shower on the back of the neck at the end of the day can be an effective addition to your preventive exercise program.
When should I consult a professional?
Consult us if your torticollis recurs frequently despite preventive exercises, if the pain is accompanied by persistent headaches or numbness in the arms, or if the stiffness lasts longer than a week.
Sources
- Orliman (2025). Cervicalgia or torticollis: causes, symptoms and natural solutions. https://www.orliman.fr/le-blog-sante/cervicalgie-ou-torticolis-causes-symptomes-et-solutions-naturelles/
- Elsan (2025). Torticollis: symptoms, treatment and prevention. https://www.elsan.care/fr/pathologie-et-traitement/maladies-des-pieds/torticolis-definition-cause-traitement
- Institut de Kinésithérapie Paris (2025). Relieving neck pain: 5 exercises. https://www.institut-kinesitherapie.paris/actualites/5-exercices-soulager-douleurs-cou/
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💪 Does your neck hurt more often than it should?
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Torticollis is not inevitable!
By incorporating a few simple exercises into your daily routine, you can considerably reduce the risks.
Lateral stretching, gentle rotations, the famous «double chin»... These gestures take 2 minutes and can save you days of pain.
What if your children often complain about neck pain?
Check the weight of their school bags and set up active breaks during homework.
Free initial consultation to validate that you are a good candidate for chiropractic care.
📍 www.chirosterose.com
📞 (450) 622-6525
INSTAGRAM POST:
🙆♀️ 2 minutes a day to say goodbye to stiff neck
📍 www.chirosterose.com
📞 (450) 622-6525
Do you wake up with a blocked neck more often than you'd like?
Here's the secret of families who no longer have this problem:
→ Gentle stretching in the morning
→ Eye-level screen
→ Pillow adapted to your sleeping position
→ Active breaks every 45 minutes
Torticollis is your body sending you a message.
Listen to him before he screams!
Free initial consultation to assess your situation.
📍 www.chirosterose.com
📞 (450) 622-6525
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