Neck and Upper Back Strength and Mobility Exercises for Posture and Health

by Scott Shetler
May 16, 2006

Mobility Exercises
Mobility exercises are not stretches. These are to be done in a smooth continuous movement through a range of motion you can achieve comfortably. Begin with 10 repetitions for each movement and build up to 50 or more each workout. Mobility exercises should be done daily and can be done multiple times daily particularly if your neck becomes stiff or achy.

1. Neck Flexion/Extension
- Lift your head up looking at the ceiling
- Tilt your head down looking at the floor

2. Neck Lateral Flexion
- Tilt your head to each side as if trying to touch your ear to your shoulder

3. Neck Rotation
- Turn your head to the right side then to the left side as if trying to look behind you

*Note - Do not force a range of motion or push into an uncomfortable position. Work in a range of motion you can attain comfortably.

Strength Exercises
Strength exercises should be performed 3-4 times a week, preferably every other day. Ideally you should perform 2-4 sets of each exercise completing the recommended number of repetitions in perfect form. Take 60-90 seconds of rest in between each set of each exercise.

1. 4-Way Neck Isometric Holds
- Place your hand on the forehead, right side, left side and back of the head
- Push your head into your hand in each position using your hand to brace against the push
- Do not allow your neck to flex or extend in any direction, you are basically holding your head in place and applying pressure against your hand
- You should feel your neck muscles tightening up in each direction you push - Hold each position for 10-15 seconds and consider each position 1 set

2. Prone Cobra
- Lie on the floor face down, palms facing the ceiling, thumbs pointing toward your legs
- Squeeze your gluteal muscles (the muscles of your backside) and lift your upper back, chest and head off the floor
- As you lift push your head up toward the ceiling, squeeze your shoulder blades together and rotate your arms out so your thumbs are pointing up toward the ceiling
- Hold the up position for 2-3 seconds then reverse the movement and return to the starting position
- Perform 10-15 repetitions

3. Elastic Band High Row
- If you own an elastic band consider this exercise "extra credit." If you do not own an elastic band you can purchase one at any sports equipment retail store or you can just do exercises 1 and 2
- Wrap the band securely around the arches of the feet
- With your palms facing the floor pull the band up and back toward your face
- Squeeze your shoulder blades together at the top of the lift then reverse the movement and return to the beginning
- Perform 10-15 repetitions

Flexibility Exercises
Tight shoulder muscles, specifically the front of the shoulder and internal rotator cuff, and tight chest muscles contribute to forward shoulder posture. It is important to perform stretches for these muscles. Perform each stretch daily after the mobility and/or strength exercises. Perform each stretch for 2-4 sets holding each stretch for 15-30 seconds. Stretch until you feel a tight pull in the target muscles DO NOT stretch to or through pain.

1. Doorway Chest Stretch
- Stand in a doorway with your hands on each side of the door frame about chest or shoulder high
- Step through the doorway keeping your elbows straight until you feel a pull through the front of the chest
- Hold this position for the recommended time-frame then step back and relax
- Repeat until all sets are completed

2. Kneeling Shoulder Stretch
- Kneel down in front of a chair
- Place your hands palms down on the chair
- Keep your elbows straight and push your chest down toward the ground until you feel a pull through the shoulders and armpit area
- Hold this position for the recommended time-frame then slowly return to the starting position and relax
- Repeat until all sets are completed

Tips for maintaining good posture
- Stand tall, pull your shoulders back and do not slouch!
- Perform your exercises frequently and correctly!
- If you wear a backpack wear it securely over both shoulders! Wearing it over one shoulder will create an imbalance and poor posture between the shoulders and upper back.
- Ladies, if you wear a purse or shoulder-bag get in the habit of switching shoulders periodically to prevent muscular imbalances and poor posture.
- When you sit, sit straight up, do not slouch!
- Make sure your computer monitor sits high enough on your desk so you do not have to look down at it.
- Strengthen your abdominals and low back muscles! These muscles are primarily responsible for supporting your torso. Make them strong!
- Do not hold the telephone between your shoulder and your ear! This will make your upper back and neck muscles very tight. Hold it with your hand or use a hands-free headset.
- If you experience any neck or back pain see your doctor immediately!