Neck & Upper Back

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

• Stretches
• Exercises
• Posture

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.

Stretches

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

Head Flexion

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

Diagonal Head Flexion

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

Lateral Flexion

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

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 Rows with Tubing

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

Starting Position:

T's

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

Y's

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

I's

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

Posture

Do:

Practice these safe postures

Avoid:

Avoid holding postures for prolonged period

Don't:

Do not adopt these postures