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Neck & Upper Back

Feel free to click on any of the headings below to jump right to the section you need.

neck skeleton highlight

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.


If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.

Stretches

Hold each stretch for 15-60 seconds and repeat 2-4 times.

head flexion stretch

Head Flexion

Stand tall with shoulders relaxed, gently flex chin towards chest.

diagonal head flexion stretch

Diagonal Head Flexion

Stand tall with shoulders relaxed, gently flex head-cheek towards armpit. Repeat on both sides.

lateral flexion stretch

Lateral Flexion

Stand tall with shoulder relaxed, gently move ear towards shoulder. Repeat on both sides.

upper back stretch
upper back stretch

Upper Back Stretch

Clasp hands in front, roll shoulders forward, and push knuckles away, allowing for stretch between shoulder blades. Variation: Flex chin to chest for additional stretch.

Exercises

Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

seated row exercise
seated row exercise

Seated Rows with Tubing

Squeeze shoulder blades together as you bend your elbows and pull back.

Starting Position:
seated row with tubing starting position exercise
seated row t exercise

T's

With thumbs pointing up, raise arms directly out to side to shoulder height like the letter T. Squeeze shoulder blades together.

seated row y exercise

Y's

With thumbs pointing up, raise arms diagonally in front to shoulder height. Squeeze shoulder blades together.

seated row I exercise

I's

With thumbs pointing up, raise arms in front to shoulder height. Squeeze shoulder blades together.

Posture

Do's:

Practice these safe postures

proper neck posture
  1. Maintain upright posture
  2. Keep your ears directly over your shoulders
  3. Use a chin tuck
  4. Keep your shoulders away from your ears
  5. Flex neck 10-20 degrees

Avoid:

Avoid holding postures for prolonged periods

neck postures to avoid

  1. Extending neck
  2. Rotating head to one side
  3. Tilting head to one side

Don't:

Do not adopt these postures

neck postures to not do

  1. Neck flexion > 20 degrees
  2. Forward head posture
  3. Slouch

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