Neck and upper back pain are common postural problems, typically from chronic overuse and tightness issues. This program will help address the most common issues of upper back tightness, overuse of the shrugging muscles, and forward head posture. You will learn how to loosen your neck and shoulders, mobilize your thoracic spine, and strengthen your neck and scapular stabilizer muscles. Spine issues can be complicated, so please do not continue if you have worsening symptoms.
Disclosure: These programs are not meant to be a diagnostic or treatment as each person and each injury is different. This plan is best used as an educational guide on typical exercises that can help a variety of conditions. Not all of these exercises are necessary for each injury, and some may actually be harmful. You should always consult your healthcare provider or physical therapist to ensure that you have the best program for you. Please do not continue these exercises if symptoms worsen, and each exercise should be moderately challenging and never unsafe or painful.