Tips for Neck Pain

Author: Vanessa

Listed below are some gentle neck stretches that you can do at home to help with your neck and upper back pain and stiffness. Please note these are generic exercises and for a more individualised and comprehensive assessment and management of your condition, please book in with one of our friendly physiotherapists at Preston Physiotherapy .

1. Levator Scapula Stretch (a superficial neck muscle, attaching from the upper neck vertebrae to the shoulder blade, responsible for elevating the shoulder blade)

  • Start by placing one hand on the back of your head.

  • Turn your head down to the opposite armpit at a 45 degree angle.

  • Gently add some pressure with the hand at the back of your head as pull your head closer down towards the opposite armpit.

  • Hold the stretch for about 15 seconds and repeat on the other side.

2. Upper Trapezius Stretch (a large triangular muscle, attaching to the back of the neck and shoulder, responsible for elevating the shoulder blade and moving the head and neck)

  • Tilt your head to one side, bringing your ear toward your shoulder (make sure you don’t lift the shoulder at the same time).

  • For a deeper stretch, use your opposite hand to gently pull your head closer to the shoulder.

  • Hold the stretch for about 15 seconds and repeat on the other side.

3. Shoulder Blade Squeezes (can help improve posture, reducing neck, back and shoulder pain as well as strengthen key upper back muscles such as the trapezius and rhomboid muscles)

  • Relax your shoulders (bring your shoulder down)

  • Gently pull your shoulder blades together, squeezing them toward your spine. You should feel the squeeze in between your shoulder blades.

  • Hold the squeezed position for 5 seconds. Then, slowly relax your shoulder blades.

All of these stretches can be done throughout the day and are office-friendly! Chat to your physiotherapist for more specific guidance.

Rachel Neate