Listen to this short audio recording to learn WHY EXERCISE IS SO IMPORTANT FOR NECK PAIN:
In short, you will hear that when our neck and upper back muscles become weakened, our head leans forward. This misalignment puts a ton of strain on our cervical spine which results in neck pain. I have provided 3 simple exercises that aim to improve posture and bring the head back to a neutral place.
EXERCISES TO STRENGHTHEN YOUR NECK AND UPPER BACK MUSCLES:
1. CHIN TUCK
*purpose: to increase strength in the muscles that draw our head back over our ears.
HOW TO PERFORM:
Starting Position:
Back against the wall, standing tall with good posture.
Action: Gentle draw chin toward chest while aiming to flatten your whole neck against the wall. Hold for 6 full seconds, then release. Repeat 12 times. Being with just 1 set, then work your way up to 3.
Notes: Chin tucks can be repeated several times throughout the day. In fact, repetition is key to create proper postural habits. Once comfortable against the wall, you may perform this exercise free standing. I often do this exercise at red lights (just be sure to stop immediately and focus on driving once that light turns green, go!)
2. COBRA POSE
*purpose: strengthen shoulder girdle, upper back and neck.
HOW TO PERFORM:
Starting Position:
Lying prone, arms by your sides with thumb out and palms facing down. Place rolled towel under forehead.
Action:
A. Draw shoulder blades together, without force, and lift arms up off of floor.
B. Roll your elbows in, as your face your palms out with thumbs up.
C. Lift your head off of towel while keeping your gaze down to maintain proper alignment of neck. Hold for 10 seconds. Repeat 12 times. Begin with 1 set, work your way up to 2.
Notes: To help stabilize the muscles in the front of the neck, place your tongue on the roof of your mouth. If 10 seconds feels like too much to start with, begin with 5 seconds. Build strength slowly and safely.
3. T to I’s
*purpose: strengthen upper back, open tight chest and shoulder muscles.
HOW TO PERFORM:
Starting position:
Stand tall with your back against a wall and bring your arms out to a T. Aim to flatten your lower back out onto the wall.
Action:
Keeping your fingers, arms, back and head in contact with the wall, draw your arms up over your head into an I position. Move slowly to the top and then back down. Repeat 7 times. Begin with 1 set, work your way up to 3. This exercise may be repeated throughout the days that you exercise.
Notes: Gently push into the wall as you slide arms up and down.
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