The neck is the most flexible part of the spine allowing us to move our head from side to side to scan our surroundings. When neck and upper back pain hits us, it can limit our mobility making daily movements uncomfortable. Luckily there are some home exercises you can do that could help to ease the pain and get your range of motion back. Remember to always check with your physician before starting any new exercise regimen.
Exercise 1: Neck Rotations (Side-to-Side)
Wake up your neck with these side-to-side turns. This exercise may help relax your neck muscles that are restricting movement. To perform:
-
Turn your head to the right and look over your shoulder.
-
Hold for 5-10 seconds. You should feel the stretch on the left side of your neck.
-
Return your head facing forward.
-
Repeat turning your head to your left side this time.
-
Complete 10 times on each side.
-
Make sure to not perform a full head circle which could be dangerous to the neck vertebrae. Ensure you are rotating side to side only.
Exercise 2: Lateral Neck Flexions (Side-to-Side Bends)
Like the neck rotations where we are working on stretching the neck muscles to help you improve your neck mobility, you will:
-
Slowly bend your head to the right, trying to bring your right ear to your right shoulder.
-
At the same time, lengthen the left arm against your body with the palm facing down to achieve a greater stretch.
-
Hold for 5-10 seconds. You should feel a stretch on the left side of your neck.
-
Gradually raise your head back up and repeat on the left side.
-
Complete 10 times on each side.
Exercise 3: Chin Tucks
Performing chin tucks may help with the alignment of your spine and stabilizing your neck.
-
Sit upright, looking straight ahead.
-
Place a finger on your chin.
-
Without moving your finger, lift your chin and head straight back until a stretch is felt. There should be some separation between your finger and chin. You are NOT tilting your head all the way back.
-
Hold for 5-10 seconds and slowly return to the starting point.
-
Repeat 10 times.
Exercise 4: Levator Scapulae Stretch
The levator scapulae is a long muscle that runs down the side of the neck and connects to the shoulder. This is a common muscle that gets strained and causes neck pain. Here’s one way to stretch the levator scapulae:
-
Looking straight ahead, place your right hand behind your head.
-
Turn your head to the right at a 45-degree angle.
-
Slowly pull your head down towards your right armpit until you feel a stretch on the left side of your neck.
-
Hold for 5-10 seconds.
-
Gradually return upright and repeat on the left side.
-
Complete 10 times on each side.
These exercises may help manage or prevent neck and back pain. Remember to always check with your physician before starting any new exercise regimen. Follow up with your healthcare provider if the pain lasts longer than 1-2 weeks, you have tingling or numbness in your arm, or if you experience loss of coordination.