Neck Pain Information

Focus: Postural correction, neck and shoulder tension relief, cervical spine health

Why Neck and Postural Health Matters

Modern lifestyles—long hours at a desk, using phones, and poor ergonomics—commonly lead to:

• Forward head posture (FHP)

• Upper cross syndrome (tight upper traps/levator scap, weak deep neck flexors and lower traps)

• Neck stiffness or headaches

• Cervical disc compression or early arthritis

Goals of This Program

1. Reduce neck and shoulder tightness

2. Strengthen postural muscles

3. Improve spinal alignment and breathing

4. Restore healthy neck mobility

5. Promote long-term upper spine and nerve health

Posture Awareness Tips

• Sitting posture:

  • Sit upright with feet flat and spine neutral

  • Keep ears aligned with shoulders

  • Use lumbar support to keep mid-back stacked

• Computer setup:

  • Monitor at eye level

  • Elbows at 90°, wrists straight

  • Avoid reaching forward for keyboard/mouse

• Phone use:

  • Hold phone at eye level

  • Avoid looking down for long periods

• Driving:

  • Sit upright with head contacting headrest

  • Keep shoulders relaxed

  • Adjust mirrors so you maintain good posture

• Standing posture:

  • Keep chin slightly tucked

  • Weight balanced on both feet

  • Avoid leaning on one hip

Daily Mobility Routine (1–2x/day)

Exercise Duration/Notes

• Chin Tucks 3 sets of 10 reps, gently retract head backward

• Cervical Nods (yes motion) 2 sets of 10 slow reps

• Neck Rotations 2 sets of 10 each side

• Levator Scapula Stretch 2 x 30 sec/side, rotate head to opposite armpit

• Upper Trap Stretch 2 x 30 sec/side, pull ear toward shoulder gently

• Thoracic Extension over Foam Roller 3 x 10 reps, mid-back only, support neck

Strengthening & Stability Exercises (3–4x/week)

Exercise Sets x Reps Notes

• Deep neck flexor hold

  • Lie on your back, gently nod and lift head slightly

  • Hold 10–30 seconds, 3 sets

• Wall angels (scapular retraction)

  • Stand against a wall, raise arms overhead while keeping spine and arms in contact

  • 3 sets of 10 reps

• Prone T raises

  • Lie face down, arms out like a T, lift arms squeezing shoulder blades

  • 2–3 sets of 10 reps

• Chin tuck with resistance

  • Perform chin tuck while gently pressing against resistance (band, hand, wall)

  • 2 sets of 10 reps

• Band pull-aparts

  • Hold a resistance band, pull apart to shoulder level

  • 2–3 sets of 10–12 reps

• Isometric neck holds (all 4 directions)

  • Press head gently into your hand (front, sides, back) without movement

  • 2 sets of 10 seconds each direction

Breathing and Core Integration

Exercise Notes Diaphragmatic Breathing Practice 5 min/day to relax the neck and improve posture Wall Posture Reset Stand with back, head, and butt against wall. Hold for 1 min

Desk & Ergonomic Setup Checklist

• Monitor at eye level

• Keyboard and mouse close to body

• Lumbar support or chair cushion

• Take microbreaks every 30–45 minutes

• Do 2–3 stretches hourly (e.g., chin tuck, shoulder rolls)

Weekly Plan for Neck & Upper Spine Health

Day Focus

1. Monday Posture mobility (Chin tucks, cervical nods, levator stretch) + Pull-aparts

2. Tuesday Deep neck flexor hold + Scapular retractions + Breathing

3. Wednesday Thoracic foam rolling + T raises + Wall posture reset

4. Thursday Band pull-aparts + Neck isometrics + Upper trap stretch

5. Friday Full posture circuit (10–15 min routine)

6. Saturday Walk + breathing + mobility routine

7. Sunday Rest or optional foam rolling and posture reset

Red Flags – Seek Medical Advice If:

• Numbness or tingling in arms

• Weakness in hands or grip

• Persistent headache or dizziness

• Radiating pain down arms or into chest

Long-Term Tips

• Track posture with reminder apps or posture correctors (sparingly)

• Stretch tight areas daily

• Strengthen the deep neck and scapular stabilizers

• Take regular breaks during desk work

• Sleep with a proper pillow (neck supported, head aligned)