Going Back to School: Exercises You Can Do at Home for a Stiff Upper Neck

Greetings from Utah Spinal Works in Highland, Utah! This week, we’re focusing on exercises you can do at home to alleviate that annoying stiff neck and upper back pain often referred to as “tech neck.” This discomfort frequently arises from prolonged periods of studying, phone use, or excessive computer work. If you’ve been following our series, we previously discussed the importance of proper backpack fitting, which can also contribute to neck issues. Be sure to check out that video for valuable tips.

Neck Stretches: 

1. Trap Stretch: Begin by grabbing the opposite side of your head and gently pulling it to the side. Hold this stretch for 30 seconds on each side, repeating it 2-3 times.
2. Levator Stretch: Hold your head and pull your nose toward your armpit, feeling the stretch from your neck down to your shoulder blade. Again, perform this stretch for 30 seconds on each side, repeating it 2-3 times.
3. Brugger’s Relief Position: This exercise involves extending your thumbs backward with your elbows close to your sides. Hold this position for 3 seconds and repeat it ten times.
4. Chin Retractions: Sit upright with your chin parallel to the ground and gently pull your head straight back, holding it for three seconds. Repeat this movement ten times.

Chin Tuck Head Lift:

Tuck your chin before lifting your head. Perform ten repetitions, each with a three-second hold at the top. For an added challenge, try this exercise with your head hanging off the edge of a bed or couch to increase range of motion.

Pec Stretch:

Find a wall, place your elbow and forearm against it, and step forward with your inside foot. Hold this stretch for 30 seconds on each side, repeating twice. Ensure your hips and shoulders stay squared and your arm remains linear for the most effective stretch.

These exercises can provide significant relief from neck and upper back pain. However, if your discomfort persists, it’s crucial to seek professional help. At Utah Spinal Works, we offer comprehensive examinations to address your pain and provide tailored solutions.

Feel free to contact us or visit our website at UtahSpinalWorks.com. Remember, all month long, we’re offering backpack fitting assessments, so if you suspect your backpack is contributing to your neck pain, come see us for a measurement and expert advice. Your well-being is our priority!