How’s Your Posture?

Poor posture is a common cause of recurring neck pain and stiffness. In most cases, daily neck stretches and exercises are recommended to improve posture and reduce the risk of neck pain returning or becoming worse. When performed multiple times throughout the day, the following easy stretches and exercises for the neck may bring even more relief.

Stretches and Exercises to Perform Throughout the Day

When neck pain is related to poor posture, more than just the neck needs to be addressed. Muscles in the chest, upper back, and shoulders can all potentially contribute to a hunched-forward position that may lead to neck pain. As such, the following 3 stretches and exercises are commonly recommended for counteracting poor posture and reducing neck pain:

Chin tuck

This exercise strengthens the muscles that pull the head back into alignment above the shoulders. It also stretches muscles at the side of the neck and base of the skull.

Levator scapulae stretch

This stretch works on the levator scapulae, which is a long muscle that runs down the side of the neck and attaches into the shoulder. The levator scapulae is one of the more common neck muscles to become injured, tight, and/or tender.

Chest stretch

Various stretches can help open up a tight chest, which is important for bringing the shoulders further back and allowing for good posture. A common one is the corner stretch. If a corner is not available, other options, including seated chest stretch options, are also available.

These exercises and stretches should be performed multiple times throughout the day, depending on your comfort level and how the stretches feel.