b54d5547-1816-4d1e-b79e-3e740a0a3c83

Neck Pain & Stiffness: 5 Best Posture Exercises

01/29/2021 | Dynamic Physical Therapy Chicago | , ,

Neck Pain and Stiffness Overview

Neck pain and stiffness is very interrelated to shoulder strength and posture (sitting and standing). The best way to combat neck pain is to fix your posture! The 5 best exercise to decrease neck pain focus on strengthening muscle to sustain good up right posture and increase ROM in muscles that restrict neck and shoulder movements. These posture exercises are a good start to correct neck pain, but consulting your physical therapist is your most effective way to decrease pain for your specific limitations and pain drivers. 

See posture blog for more in-depth explanation of correct posture.

Exercises

Chin tucks

  • Target:  Deep cervical flexors
  • Purpose:  Strength deep cervical flexors to maintain correct posture 
  • Description:  Keep neutral spine, tuck chin and hold. Should feel like youā€™re giving yourself a double chin. 

Upper trap stretch 

  • Target:  Upper trap 
  • Purpose:  Increase length or upper trap and decrease tension
  • Description:  Start in sitting in tall up right posture, depressing shoulders and bring your ear to your shoulder. Shoulder remains depressed. 

Prone T raise 

  • Target:  Middle trap strength 
  • Purpose:  Increase strength and endurance of middle trap to maintain correct posture. 
  • Description:  Laying on your stomach, lift your arm up to form a ā€œTā€. Thumbs up throughout movement and relaxed upper trap. Generate movement but pinching shoulder blades together. 

Wall clocks

  • Target:  Middle trap, lower trap, Rhomboids 
  • Purpose:  Increase strength, endurance and coordination of scapular stabilizers
  • Description:  Start with a band around your hands with your hands about chest height on the wall. Go around the clock while maintain good upright posture. 

 Extension over foam roll

  • Target:  Thoracic spine
  • Purpose:  Increase thoracic extension
  • Description:  Foam roller is place at shoulder blade level and you relax over to increase thoracic extension. 

Follow us on:

  • Instagram: @Dynamicptchicago
  • Facebook: @DynamicPT-Chicago

Contact us to Schedule

Recent Posts

Categories