Neck & Upper Back Exercises – Postural Corrective Exercises
Never push pain, trust what your body is telling you, and move with steady relaxed confidence. Aim for 5-10 repetitions of each movement, a few times across your day.
Reset your posture
- Support your lower back (when seated). Keep your spine tall and neutral and use a small cushion or rolled towel behind your lower back to help you stay comfortable.
- Find your stacked posture (when standing). Imagine lengthing through the top of your head while keeping your ribs relaxed and your weight evenly distributed through your feet
- Tuck your chin in. Gently draw your chin straight back so your head aligns with your shoulders.
- Relax your shoulders. Allow your shoulders to soften and drop away from your ears.
- Draw your shoulders back. Lightly draw your shoulder blades towards eachother without arching your lower back.
- Engage your core. Gently pull in your belly button inward by about 10% to support your trunk while keeping your breath relaxed.
Chin Tucks
Sit or stand tall. Gently draw your chin straight back
toward your throat, as if making a small “double chin.” Keep your eyes looking forward at the horizon. Hold for 5 seconds, then relax. Keep the movement small and controlled.
Neck Rotations
Sit or stand with your posture reset. Slowly turn your head to the right as if looking over your shoulder. Keep your chin level and your shoulders relaxed. Hold the end position for
5 seconds, then return to centre. Repeat to the left.
Side Neck Stretch
A. Gently lower your left ear toward your left shoulder while keeping both shoulders relaxed and level. Hold for 5 seconds, then switch sides.
B. From the same position, gently turn your chin downward to look toward your shoulder, creating a deeper stretch. Hold for 10 seconds. Repeat on the opposite side.
Neck Flexion & Extension
A. Gently lower your chin toward your chest until you feel a comfortable stretch at the back of your neck. Return to neutral.
B. Slowly lift your head upward, then smoothly return to looking forward. Keep your shoulders relaxed throughout.
Shoulder Rolls
Start with your arms comfortably at your sides. Draw your shoulders up, back, and down in a slow circular motion or place your fingertips lightly on your shoulders and make
larger circles with your elbows to increase upper-back mobility.
Shoulder Shrugs
Sit or stand tall with your chin gently tucked. Lift your shoulders straight upward toward your ears without leaning or twisting. Hold for 5 seconds, then allow them to relax downward. Keep your gaze forward and your shoulder blades slightly drawn back.
Hug A Beach Ball
Reach both arms forward, rounding your upper back slightly as if wrapping around a large beach ball. Then open your chest by drawing your elbows back and gently squeezing your shoulder blades. Avoid lifting your shoulders. Move smoothly between the two positions.
Upper Back Twists
Cross your arms across and hold at chin level. Rotate your upper body to one side in a gentle rocking motion, keeping your hips or feet facing forward. Pause briefly, then rotate to the other side. Keep the movement smooth and within a comfortable range.
Lower Back Twist
Sit or stand tall with good posture. Cross your arms across your chest with your elbows facing downwards. Slowly rotate your lower trunk to one side, keeping your hips facing forward and your movement smooth and gentle. Pause briefly, then rotate to the other side. Allow the twist to come from your mid- to lower-back, staying within a comfortable range.
Shoulder Blade Rotation
A. Stand tall with your chin tucked slightly. Squeeze back your shoulder blades, reaching your arms backwards, keeping your elbows straight. Hold for 5 seconds, then relax.
Shoulder Blade Retraction
Lie on your stomach with a small pillow under your head. Rest your forehead and bend your elbows into a gentle “W” shape. Lift your elbows slightly as you draw your shoulder blades back and down. Keep your head relaxed and your chin lightly tucked. Hold for 5 seconds, then lower. You should feel a gentle squeeze between your shoulder blades.