Daily Stretches to Help with Neck and Upper Back Pain

Our bodies are designed to be active, and always moving. Unfortunately, todays lifestyle prevents most of us from getting the exercise that our bodies need. We spend hours at a desk sitting in front of a computer or sitting in our cars driving. All of this time spent seated can have negative effects on our posture and muscular balance.

It is important that we come up with a strategy to stop and prevent these pains. One simple strategy is to incorporate some easy stretches into your daily routine. Here is a quick stretching routine for your neck and upper back that you can do when you have a few minutes of free time.

Side Flexion

Maintain good posture by keeping a straight back and neck. Reach your ear to the shoulder on one side and then go back to center. Repeat on the other side. Push it to a point where you feel a gentle stretch.

REPS: 10 – 15 per side   SETS: 2

Rotation

Maintain good posture by keeping a straight back and neck. Turn head to one side without lifting the chin. Go back to center and repeat on the other side.

REPS: 10 – 15 per side   SETS: 2

Chest Opener

Maintain good posture by keeping a straight back and neck. Clasp your fingers behind your head (not the neck). Bring elbows forward and then bring elbows back.

REPS: 15-20      SETS: 2

REPS: 10 – 15 per side   SETS: 2

Chin Tucks

Maintain good posture by keeping a straight back and neck. Using one finger, press the chin backward and lengthen the back of your neck by doing a tiny head-nod movement. Hold the position for 2-3 seconds and then relax back to start.

REPS: 10 reps with 2-3 seconds hold      SETS: 2

Doing this routine every day can help you find relief from your neck and upper back pain. If you have any questions, we at Body Therapy are always happy to assist you.

Author

Ryan Reyes: Physiotherapist