Neck pain is common with improper neck curvature, where the head is pushed forward of the shoulders. This often happens as a result of a slumped posture of the upper back. When the shoulders round forward to slump the back, the head is then be facing down and you would look at the floor. However, the eyes like to be parallel to the floor, so your body will lift your head up to keep the eyes level. This creates a faulty neck curvature, which over time can result in aches and pain.
Scapula Activation
Step 1
Stand upright with feet shoulder width apart and hands down by your sides.
Step 2
Raise straight arms forward to shoulder level.
Step 3
Bend elbows and pull them back behind you, trying to touch them together.
Step 4
Lower your elbows and lift your chest to bring your elbows toward your "back pockets".
Step 5
Repeat five times.
Cervical Neutral
Step 1
Stand upright with feet shoulder width apart and hands down by your sides.
Step 2
Raise straight arms out to your sides to shoulder level with palms facing down.
Step 3
Bend your elbows and drop them toward your sides while keeping hands at shoulder level.
Step 4
Move your hands toward your shoulders to place the back of your hand over your shoulder and squeeze your shoulder blades together in the back. Hold for five seconds.
.
Step 5
Drop arms down to side and repeat five times
Chin Tuck
Step 1
Sit or stand with your back to a chair or wall.
Step 2
Pull your chin straight back, tucking it into your neck.
Step 3
Hold for five seconds and then relax your neck, but do not push chin back forward.
Step 4
Repeat ten times.
References
- "Muscles: Testing and Function with Posture and Pain"; Florence Peterson Kendall, P.T., F.A.P.T.A.; 1993
- "Healthwise Knowledgebase: Neck Exercises", Univ. of Michigan Health system
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